running help

Question
I start baseball tryouts for my high school freshman team March 3 and I have to be able to run 1 mile in less than 7 minutes. I'm not the fastest runner and don't have a track in my backyard. I figured I would run 1 mile down my rode and time how long it took and just do that a couple times a week. Are their any other ways to get me ready for the running.

Thanks, Ray

Answer
Ray,

Thanks for the question.  While I am not a running expert, I think you are on the right track.  However, in order to get that time down to 7 minutes, I think you are going to have to put some more running time in than a couple times a week.  My son is a freshman and he can run the mile in 7 minutes.  He works out 5 times a week, running 2 miles, bicycling 4-6, weights and stairclimber.  It probably took him a good 6 weeks of that to get down to 7 minute mile.  

I would suggest that you run about 2 miles per day, 5 days a week. This should only take about 15 to 20 minutes.  It will strengthen your legs and stamina. This is great for baseball, especially pitchers and catchers.  It will also prepare you to run a single mile in a faster time.  Additionally, after a week or so, the soreness will begin to diminish from your legs so by March 3, you will not have any muscle soreness issues.

I recommend you do your running after your baseball workouts.  We normally go through our fielding drills, infield grounders, outfield grounders and flyballs, then we do our hitting drills, softtoss and BP, then we pitch. My son is a pitcher as well. He runs after he throws as this is good for the arms.

WE have an advantage because in Texas, the weather allows us to play year round.  Our winter off season is full of this type of workout from Thanksgiving to January 30. Then baseball starts again.

Good luck with your tryout and I hope all goes well.

M. Boss