I can run a 9 minute mile, and a 18 minute mile & a half. Which passes for the Presidential Fitness Standard, however I would love to get 8 or even 7, is there a way that I can acceive this goal? (im 13, 89 pounds, 4"9)
2007-01-30 14:13:34 · 8 answers · asked by Kelly Taylor 49 4 in Sports ➔ Other - Sports
What is an amp? And would Propel work or hurt?
2007-01-30 14:25:53 · update #1
do wind sprints twice a week. sprint as fast as you can for 15 sec. rest 60 sec. do this about 6 times. should give you more stamina. feel free to run a few other times per week.
2007-01-30 14:18:56 · answer #1 · answered by eriq p 4 · 0⤊ 0⤋
First off it is very important to do proper stretches before each run. Make sure your body is loose and warmed up before you start.
Got to your nearby track and start with a half mile, and run it as fast as you can. Really push yourself the last 100 meters. when you are finished, slowly walk a lap around the track, giving your body the chance to catch it breath and relax. Once you have your energy back, do another half mile as fast as you can. Repeat this step one more time so you are running 1 1/2 miles and walking 1/2 mile. Continue this routine 3-4 times per week. You will notice your speed will increase and eventually you will be bale to do a full mile without walking in between at the faster speed than you are doing now.
Drink plenty of fluids to keep your body hydrated.
Good luck!
2007-01-30 22:26:23 · answer #2 · answered by Jeffrey B 1 · 0⤊ 0⤋
try doing 30 minute interval runs: start with a 5 minute jog to warm up, then for the next 21 minutes, go 2 minutes fast pace, 1 minute jog, then end with a 4 minute medium pace jog to cool down
hope that helps!
2007-01-30 22:24:12 · answer #3 · answered by pepper mill 2 · 0⤊ 0⤋
run 1 mile everyday for 1 week
on the second week run 2 miles every day
on the third run 3 miles every other day
on the fourth week run a half mile up hill every other day
WITH ALL YOUR ENERGY
2007-01-30 22:28:10 · answer #4 · answered by smitg10 1 · 0⤊ 0⤋
just run about a half mile everyday and try to not stop, my mile time got way better after I started doing that everyday
2007-01-30 22:21:44 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Try plyometrics and lots of flexiblities exercises, like yoga or pilates. might be too young for hardcore plyometrics but go light. the whole point of them is too train your fast twitch muscle fibers to respond better making you faster. look into it
2007-01-30 22:27:19 · answer #6 · answered by gapp2gapp 2 · 0⤊ 0⤋
you need to run longer distance and elevation. you body adapt to your normal routine and it will soon plateau. in order to do better, you need to give you body new challenge.
2007-01-30 22:22:28 · answer #7 · answered by Sam T 2 · 0⤊ 0⤋
drink an amp right before you run.
2007-01-30 22:18:58 · answer #8 · answered by Scott M 2 · 0⤊ 1⤋