Drink two hours before you run :
Drink 500 to 590 ml of water before running. Try to drink fluids a few hours before running so that your body has a chance to stay hydrated. Then, drink an additional 210 to 300 ml of water every 10 to 20 minutes after running. Staying hydrated helps your body regulate its temperature and gives energy to your cells. It also protects your joints from impact which is important when you run. If you're slightly dehydrated, don't start running immediately after drinking water; your body needs some time to rehydrate before you exercise, and water to replace electrolytes and carbohydrates if you're running longer than 1 hour. Drink sports drinks instead.
Eat high-energy foods two hours before you run.
Aim for a 300- to 400-calorie meal two hours before running to give you energy while running, if you eat too much you'll feel uncomfortable while running. Eat carbohydrates that are easy to digest. They provide your body with glycogen, which serves as fuel for your muscles. Don't forget to include lean protein to build muscle and recover. For example, eat some banana, berries and whole-wheat bread, try to skip foods that take a little longer to digest like beans, broccoli, cheese and high-fiber fruits.
For 1600 meters :
Increase running volume
Running 1,600 meters or 1 mile may not sound like a lot, but if you're running against the clock, every second counts and if you consider that a mile or 1,600 meters is an aerobic event, make it a point to run faster. You have to be very fit for this.
The best way to get astonishingly fit is to run several miles per week and progressively increase them over time.
Focus on running outputs
Running economy refers to the energy demand for running at a constant submaximal speed. According to Study, Normal runner with good economy uses less oxygen than runner with poor economy.
So, if you want to be more economical at mile pace, you need to run at or near mile pace.
One way to accomplish this is to run sometimes faster and sometimes slower, and then zero in on mile pace as the race approaches.
Add strength training
If you're not already doing resistance workouts, you'll need to add them to your running plan. According to a review of the literature by the National Strength and Conditioning Association, performing strength training exercises at least 2 to 3 days a week can help improve running economy.
Questions & Answers :
Will it help me increase stamina if I exercise once a week?
You can, but not much will change. Remember, it takes time, dedication and commitment, so if you put in more effort, it will happen much faster. Once a week is not enough, as your heart needs more exercise. Over-training will train your whole body, not just your heart.
Can I drink water between intervals ?
Yes. You are advised to drink water when you feel the need during exercise. Dehydration can affect your performance and health.
What should you eat and drink after run ?
Try a glass of water and some nuts. When running, your body uses carbohydrates for fuel, and loses water and electrolytes through sweating. These are the things you should focus on changing through post-workout nutrition.
How can I train for 1600 meters in 2 - 3 months?
run every day. Running more often trains your body and increases the distance you can run within a given amount of time.
What should I eat and drink before run ?
Protein and water are good choices in the hours before running, but don't eat or drink too much for about an hour and a half before running, as this can lead to cramps.