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Do you find yourself trudging behind all the other competitors in a mile and half race? This article will show you how to improve and, with enough practice, make it to the top three!

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Steps

  1. Prepare for Death of Spouse Step 4Bullet3.jpg
    1
    Make sure you have a schedule planned. For example: Monday- 3 miles (4.8 km) on the trail, Tuesday- 2 miles (3.2 km) on the bleachers, Wednesday- mile run and weight-lifting, Thursday- timed mile, Friday- condition for meet, Saturday- run your heart out!, Sunday- rest, do 200 crunches minimum.
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  2. Do the PACER Running Test Step 4.jpg
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    Follow your schedule strictly, do not become lazy as this will only hinder your goal in making it to the top three. Do not skip a day of training and make sure it varies.
  3. Improve Your Workout Regimen Step 5Bullet2.jpg
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    In the actual race, start at a pace fast enough to keep up with the first group, but not so fast that you are sprinting.
  4. Do the PACER Running Test Step 5.jpg
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    Try to maintain a good pace, only speeding up in the last two laps. You should not let too many people pass you, especially near the end of the race. The fifth lap (or after 1.25 of a mile) pass the majority of people in the first group.
  5. Do the PACER Running Test Step 6.jpg
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    Sprint as fast as you can for the last lap, speeding up to 100% in the last 100-200 metres. You should be so tired you cannot speak!
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Tips

  • Being focused is key! Don't give up during a race or in practice, keep your goal set in mind.
  • Be a good sport, high five your superiors and inferiors in the run.
  • Be aware there is always room for improvement.
  • Be proud! You have set a goal and accomplished it!
  • Do not overwork yourself! If you do, you may sustain injuries.
  • Stride is the key problem in most long distance runners, your real problem may only be your stride! Fix this by landing your feet on sidewalk lines during practice.
  • These suggestions only work over time; give yourself months to get into good enough shape (i.e work out before track/cross country season starts!)

Warnings

  • Don't think about anything except the race during the race.
  • Don't listen to the radio while running.
  • Don't be under-confident or overconfident.
  • Don't lose your goal and focus.

Related wikiHows

How to
Run a Mile and a Half

How to
Run a Fast Mile

How to
Run a Mile Race

How to
Run a Fast Half Mile

Article Info

Categories: Running

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