Motivation and dedication will help you achieve your running goal.
Working to run a full mile in 10 minutes will require dedication and effort. You do not need to be a natural athlete; however, you will need motivation to push yourself. You must build up your speed and endurance slowly, or else you risk injury. If you are already a runner, then you will need to pick up your speed just a bit to make the 10-minute mark. Running a 10-minute mile is very achievable and is the average time for most distance runners.
Instructions
1. Stretch your body before and after running. This will warm up your muscles and decrease the chance of your legs cramping while you run. If you are just beginning to run, your body will be sore for the first few weeks. The soreness will go away in time as you keep running, since your body will become used to the movement.
2. Don't force yourself to run a mile in under 10 minutes the first time. You need start slowly and build up your stamina. Begin running on a track, trail or treadmill. Run or jog at a speed you are comfortable with for 2 minutes. Rest by walking for 5 minutes. Repeat this 4 times, 5 days a week. Time yourself using a stop watch if you are outside or by watching the time on your treadmill.
3. Increase your running time by 1 minute the following week. This means you will run 3 minutes and walk 4. Continue increasing your running time and lessen your walking time weekly. Make sure you have one day of rest. Once you are able to run 10 minutes without stopping, focus on your speed.
4. Quicken your pace. Treadmills can be useful for this since you can set a 10-minute mile setting to feel how fast you need to run. Use that pace to run on the road. Incorporate 3-meter sprints into your workout to open your lung capacity and give you the endurance and speed you need to achieve your goal.
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