Help! 6:30 Mile

[1nONLY]

My mile has gone to hell, it is now at 6:30. I had a knee reconstruction 2 years ago which I didnt rehab well since I had to play a full season of soccer at D1 level so you can imagine how I worked my a$$ off. Any help on how I can get back to 5min mile? maybe a good running drill or two. Im not training with the team anymore since I graduated and all we learned was team based and Im all alone now.
Thanks!

[Oblivian]

How did you get to a 5 min mile in the first place? I'd imagine you can probably do it the same way.

[1nONLY]

I got there thru a summer training camp and then our teams actual training camp which was 3 a days and a late night pool workout. I dont have that kind of time anymore but I have the motivation.

People that run track have some good workout tips, anyone that can give me some tips?

[UnderdogWannabe]

run...

[cathai]

you need to do more speed workouts try runing 200m sprints. sprint 200m then jog 200m repeat.once you get the hang of that you can try 400m sprints.thats what we did for the mile back in high school track.good luck

[Bubble Boy]

Set the treadmill at a 5 minute mile pace and do your damnedest to keep up.

[JPC]

I wish I had a 6:30 mile. Without losing any strength of course.

[Ian Coe]

Originally Posted by JPC

I wish I had a 6:30 mile. Without losing any strength of course.

Easily done.

400m sprints verging on 800m will help with both.

Just volume is a issue