If you are training for a track and field event and want to enhance your time for the 1600 Meter Race , remember that every runner has good days and bad days. You should look at your complete improvement rather than being fixated on the stopwatch on any given day. Working with your leader to put together a training plan tailored for you will help you to enhance the most.
The 1600 Meter Race, or metric mile, is a great event in athletics.It was a running to see who would smash the 4 meter barrier, a feat eventually attained by Briton Roger Bannister in 1954.The world record for the mile has been smashed a number of times times in 1954 and, as of 2011, is held by Moroccan athlete Hicham el Guerrouj with a period of 3 minutes 43.13 seconds. A number of workouts can enhance your performance.
However, there are a few tricks and steps to take when putting together your plan.
How To Complete 1600 Meter Race In 5 Minutes
One lap of a standard athletics track is 400 meter (440 yards). In training, running 400 m at a fast pace will better your elementary running speed, your tolerance to lactic acid and your strength. To execute 400 meter intervals, run 400 meter at slightly above your normal 1,600 meter pace. On completion, rest for three minutes and then do it again. Complete four to six repeats while endeavoring to run each interval at the same speed. As you get fitter, grow your pace a little bit. After a few months of this kind of training, you should find your mile pace has grown.
Running a bit longer distances in preparation, called over-distance work, enhances your fitness, mental ability and strength. By comparison, the 1600 Meter Race will feel a little bit easier and be less daunting. Over-distance work is performed at a bit below your 1600 Meter Race. After you have warmed up, run 2000 meter and then rest for six to eight minutes before doing it again. Perform two to four repeats.
Reducing pyramid workouts enhance fitness, speed and endurance. Warm up with some light jogging, then run 1600 Meter Race as fast as you can. On completion, rest for 3 to 5 minutes, then run 800 m at a little bit faster pace. Rest for a further 3 to 5 minutes, then run 800 m again. After another rest of three to five minutes, end the workout with four repeats of 400 m at an even faster pace. Rest two to three minutes between repetitions. When you complete your workout and 3 miles of level running, do jogging for a few minutes to take rest and do stretching also.
Running up hill will make your legs, heart and lungs strong and will transfer to a faster running speed on the track. Pick a hill between 300 and 500 yards long with a constant slope. If no such slope is available, you can do this workout on a treadmill. After your warm up, cover the length of your hill as fast as you can by running. On execution, walk back down to the bottom and repeat it. Complete 6 to to 8 repetitions before taking rest with some easy jogging and stretching.
A challenging workout, 1000 meter turnarounds will enhance your basic running speed and fitness. Put two cones 100 m apart. Run from one cone to another 10 times, a total distance of 1000 meter. The need to slow down your movement, turn and get back up to speed will disturb your running rhythm, which results in a demanding, great and beneficial workout. Have a rest for five minutes, then repeat the workout two to four more times.