How to smash one-mile race
THE PROCESS: UNDER ARMOUR ELITE ATHLETE ASHLEY SMITH SHARES TIPS
Register for the challenge on https:// uaalloutmile.com/.
No running distance or field event has the historic and enduring appeal as the Mile. The Mile, much like the 100m and the marathon, is still widely considered as one of the most iconic distances and the pinnacle of athletic excellence.
However, the Mile is not only for a professional or Olympic athlete, it’s the ideal fitness distance for runners looking to test their speed endurance and pace up their tempo, regardless of age or ability.
Under Armour elite athlete Ashley Smith recently became the first Western Province athlete since 1997 to run a sub four-minute mile. He crossed the finish line with a recorded time of three minutes and 58.63 seconds and joined an illustrious group of South African athletes, including De Villiers Lamprecht, to complete the “Dream Mile”, running a total distance of 1.609kms in less than four minutes.
Smith shares some insights on how to crack your PB when tackling the Mile.
Warm-up tips
Everyone has a different warm -up routine or schedule. Before racing I always start with a quick 4-6km jog, starting at six minutes per kilometre and ending around 3.40p/km. Then follow-up with stretches and drills. This is extremely crucial for me as it helps to avoid injuries and allows the body to perform to the best of its ability.
However, I would encourage beginners to jog for 5-10 minutes at any pace comfortable for them, gradually accelerating over the course of 60 to 100m, then gradually decelerating. After each stride, walk around and shake out your legs for 90 seconds.
How o en should you train?
I train 6-7 days a week, most days twice and on some days three times, but to run a decent mile once a day will do for beginners.
What distance would you recommend?
I run between 150-180km a week and focus on tempo runs, fartlek, which involves varying pace or difficulty during maintained cardio, interval training and a weekly long run.
If your target is to break five minutes for a mile, you should train at race pace. For beginners, running three to four days a week would be ideal. If you’ve been running for a while and know how to pace yourself, you may be able to up that total to five days a week.
Mental preparation
The best advice I was given is to stay in the moment and not get carried away. Successful athletes develop strategies to boost self-confidence, defeat negative thoughts and keep the “I can do it” attitude. Create a picture of success on race day and replay it over and over.
My training regime
I complete about 160-180kms a week.
My training is made up of tempo runs, fartleks, interval training, gym and a weekly long run of 25-30km.
For beginners, before your first run get in the habit of regular exercise by walking. This should be a brisk walk, not a race walk.
Walking is an excellent foundation for running. Go at your own pace, with a gentle progression from 30 minutes of walking to 30 minutes of running in 12 different stages.
With the continued popularity of the distance, Under Armour recently announced the launch of its popular Global UA All Out Mile Campaign in SA, challenging professional and novice runners to break their personal record over 1 600m and benchmark themselves against competitors from around the world.
How it works
Start by registering for the challenge on https://UAALLOUTMILE. COM/.
Then automatically track all of your runs by linking your UA MapMyRun™ account on FitRankings.
Set your benchmark mile and train.
Take advantage of the weekly training plans and video tips directly from UA’s professional athletes, coaches and human performance experts.
After completing your UA All Out Mile (you can try more than once), your results will automatically be pulled from UA MapMyRun™ and appear on the FitRankings leader board. See how you stack up against runners from around the world.