2006-12-16 16:02:30 · 5 answers · asked by edgar 2 in Health ➔ Diet & Fitness
Add distance to your workout. An extra mile or half mile to start. When you build your endurance you should be able to shave a little off of your mile. Don't beat yourself up. 5:20 is good. most consider 10 min mile ave./leisurely for a run/jog.
2006-12-16 16:11:33 · answer #1 · answered by Dragonfly 2 · 0⤊ 0⤋
The same way you ended up running it faster before. You will have to do conditioning. Running longer distances in shorter times is the main thing. In High School we always had our long distance runners doing wind sprints in the 200 - 400 meter range at 75%.
Good Luck. I don't even think I could do a mile in 5:20 on my bike!
2006-12-17 00:07:08 · answer #2 · answered by Brandon W 5 · 0⤊ 0⤋
I would say mix up your running workouts, and as unintuitive this may seem, do some weight training as well (you won't gain unnecessary bodyweight). Try doing some wind sprints once or twice a week, do one long run a week, and a couple of moderate runs. Try also doing one "race pace" run a week. Perhaps a combination of these throughout the week, with one or two days rest, and you'll see some results.
By simply doing wind sprints and farlegs, I was able to shave five minutes off my 10k time.
2006-12-17 00:17:17 · answer #3 · answered by resistnzisfutl 6 · 0⤊ 0⤋
It appears u had given a long break to running. Please continue with the running and ur speed will improve. In any case, unless u have to take part in some sort of competitive sport, do not bother about reducing the running period.
2006-12-17 00:15:24 · answer #4 · answered by Anonymous · 0⤊ 0⤋
Add distance to your practice twice a week (1.5 - 2 miles), and twice a week do sprints instead (100yd+)
As a marathon runner sprints still help even on long distance. (bored running.... play basketball, full court)
2006-12-17 00:19:08 · answer #5 · answered by mrtryitall 2 · 0⤊ 0⤋