1/4 Mile Run

by Patrick

quarter mile run

I am 54 yrs old, out of shape and I have to get ready to run a 1/4 mile in 2:30 and 1 month to do it. How do I train...

Answer by Dominique:

Hi there,
Thanks for your running training question.

To prepare for running a quarter mile (1/4 mile) in 2 minutes and 30 seconds (2:30) within a month, it's important to create a training plan that gradually improves your fitness level while allowing sufficient time for rest and recovery.

My suggested training approach is as follows:

1. Start with a Warm-Up
2. Take a run/walk approach
3. Rest and recovery
4. Test your pace in short intervals
5. Mental preparation

Start with a Warm-up

Begin each training session with a 5-10 minute warm-up to increase blood flow and prepare your muscles for exercise. This can include light jogging, dynamic stretches, or brisk walking.

A suggested approach to this is described on the running stretches page.

Take a Run/Walk Approach

quarter mile run
You need to get comfortable with jogging. When you are out of shape, you may only be able to last a minute or so until you start getting out of breath.

That's ok.

Start with 1 minute of running alternated with 1 minute of walking. Next workout try 90 seconds of running alternated with 1 minute of walking. Etc. The key to achieving your goal is being consistent and building up slowly.

It would be great if over the four weeks, you get comfortable with running 5-10 minutes at a time.

Rest and Recovery

quarter mile run

Allow yourself adequate rest days between training sessions to prevent overtraining and reduce the risk of injury. Listen to your body and adjust your training intensity or volume if needed.

I'd recommend running (run/walking) every other day. So, you'd be doing 3-4 workouts per week. On your rest days it would be advisable to still do a brisk walk. Depending on your fitness, this can be 20-30 minutes in length.

Test your pace in short intervals

Once a week go to a track and test running at goal pace. After a good warm-up, you could start by trying to run 4 x 100m at 37 seconds (total time 2:28). Over the weeks, move up the length of the intervals.

This helps you get ready for the pace you need to run your quarter mile run. It should help you work out how much to push your training and how far away you are from achieving your goal.

Mental Preparation

quarter mile run

Stay motivated and positive throughout your training. Set realistic goals, visualize your success, and celebrate small achievements along the way.

A positive mindset can greatly impact your performance!

Remember, it's important to consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns.

Best of luck on your quest!

Kind regards,

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