I am currently in the police academy and we are tested in the mile run. I
can run the mile in 6 minutes but would like to improve my time as much as I
can. What is the most effective way to train to improve my mile run?
Great question Chris,
Good research shows that while aerobic capacity is important, quick feet are
more important. So sprint training, plyometric training - (hopping and
jumping), is going to increase your foot speed and reduce your time more than
anything else you can do. Recent studies suggest that if you do two hours of
plyometric training (one hour twice a week), and keep your total mileage down to
40 per week, your 5K times can be reduced by as much as 20%. This occurs because
during each stride, the foot is on the ground for less time (stride length
being the same) - and that translates into a faster 5K. No reason why the mile
would be any different.
Another consideration is in relationship to the appropriate energy system - for
the mile, you need to train the lactate system. So your runs must include
running as fast as you can for 3 to 7 minutes to train the lactate system
specifically.
Good luck.
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