i run a 4km run in 15.40 minute's i and need to improve to at least 15 minute's what could i do to improve

Question

i allreadly do weight training what esle do i do

i run 4km 5 times a week

Answer 1

Include in your training program 2 track workouts. Run 10x100s running the straights fast, hard, controlled, good form. Rest, recover, jog the turns. Half-mile warmup and warmdown.

Good Luck

Answer 2

I would do sprints. Go to a track and do 10 100m's, 5 200's, and 5 300's. This will help with enduarance and speed. Wear ankle weights and run! Good luck!

Answer 3

i think of you need to combine in the two speed artwork and distance coaching to fulfill your objective. For speed artwork, you need to locate a song to run 4 hundred/800 meter sprints. you elect a stop watch to artwork on hitting a 102 2nd consistent with 4 hundred meters. Run approximately 8 400M repeats with 2-3 minutes of relax in between each and each. Or run 4 800M repeats (at approximately 205 (3 minutes, 25 seconds) each and each). it is your aim %.. of course, you will desire to ultimately aim a quicker %. to offer you some "respiration room". Run some longer distances on replace days commencing from 2.4km to 5km. each and each week, run a 2.4km trial time run, to degree your progression. confirm you have good working footwear. a superb pair of working footwear could make a extensive difference, extremely on your try! choose for a working shoe this is under 10 oz., like the Asics DS coach. Racing residences would artwork too. good success!

Answer 4

You need to increase your running distance in training and build up stamina. This will assist your set distance time.
Get a good training programme to help, find a coach

Answer 5

I suggest some form of meditation. Other than that, concentrate on running smoothly. The speed will come.

Answer 6

run the 4 k over and over again. do a few 5k's or 8k and try a few sprinting exercises. it a takes practice