Train yourself to run a mile

David Fontanet Bassas

8 in March, 2019

Whether you already run long distances or start running, you need to do specific training to run a Mile, a short, fast race of 1.600 meters.

How can I prepare for a Mile if I run long distances? What if I just started running?

In both cases it is important to know how our body works when we run and what type of musculature is involved.
When we start running, we mainly use the muscles of the lower train: quadriceps, hamstrings, glutes, anterior tibia and perineum. In addition, when running (and especially in short distance races), the abdominal girdle, which balances the entire trunk, takes on great importance, and the upper extremities transfer strength to the lower extremities.

That said, let’s thread the needle: a mile is 1600 meters, and that means bringing our body to high intensities in no time.
Whether you’re doing background workouts or starting out in running, it’s important to do one change of approach in your training. We must also accustom the body to an effort where lactic acid will intervene, which arises when we do high-intensity exercises and in a short time.
The difference between a person who runs long distances and a person who starts running is that we will have to start doing a previous muscle toning work where we will focus on the muscular groups mentioned above. Not to mention the sessions of cardiovascular work what we will do on the treadmill and on the elliptical, always tutored by our coaches / res staff and room technicians. From here, we will increase the intensity of the workouts and lower the distances.

Base training
After doing a good one warming up with approximately 15-20 minutes we will start with the different types of interval workouts.
Fund racer:
- Run 600 meters and walk 200, we will repeat this 2 times.
- Run 800 meters and walk 400, we will repeat this 2 times.
We will rest between series and series for about 8 minutes to make a recovery and remove the lactic acid to do the next series again.
Rookie / Novice:
- Run 200 meters and walk 100, we will repeat this 2 times.
- Run 300 meters and walk 100, we will repeat this 2 times.

This basic workout can be done after a workout without much muscle load. For example: cross-country skiers, after having done between 4-5 kilometers without much effort and for novice runners after a guided class. So we will have the muscles warmed up and ready to perform the specific training of the Mile.
And finally, stretch. It takes a lot of importance to get back to disconnect the muscles, relax it to avoid possible injuries and to keep it ready for the next workout.

If you want to try it, this is a perfect opportunity La Milla Sagrada Familia. You will find all the information and you can sign up at

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David Fontanet Bassas

Responsible Sports Initiation and Leisure Claror Sardenya

CFGS Animation Physical and Sports Activities, and Teaching of Physical Education

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