getting fast!?

Question

so i have this friend and he runs 3 miles in 16-17 minutes... i'm relatively new and the last time i ran 3 miles it was 22 min (it was around my 4 time running it, but the first time that i timed myself). is there any way to get as fast or faster, in a relatively short amount of time (one year)? also keeping in mind that he will also get faster in the year.

if so how should i go around doing it? like i said, i'm new at running so i'm not sure what good workout strategies are.

Answer 1

You can not get fast in a short period of time, but 1 year is not a short period of time for distance running. You know what you have done, so begin a program to improve. If you are going to run 3 miles or 5k then you must train for that race. Run easy 3 days per week, that is run at least 3 to 5 miles. 2 days per week run harder. Do tempo or fartlek runs. You can also do intervals where you will run from 400 meters up to mile repeats. You can run these at race pace or faster so your body will get used to running faster. Since you have run at about 7 minutes per mile you will need to do the work outs at 6 or 6:30 per mile. When you are able to do that pace in a race then you can adjust your training for your next goal of running faster. Practice your pace so you do not go out too fast at the beginning of a race. It is better to run even. If possible you can run a little faster at the end, but if you go out too fast you will slow down.

Answer 2

An unfortunate aspect of people new to running is that they want to be faster/better/stronger/sleeker/slimmer/more aerodynamic than someone else. You're much better off getting a good training plan in place and concentrating on gradual steady personal improvement than on trying to out-achieve someone else.

Good Luck

Answer 3

always stretch befor AND after you run. always run more than you do in a meet. have long strides. (keep your legs far apart) PUSH yourself very hard. and run everyday- best of luck- Spinner