Best way to improve my 6 mile running time?

Question

whats the best way to improve my running times on 6 mile runs? my goal is to be able to run 6 miles in 42 min (7 min mile) by december. currently my best time is about 50 min. is it better to keep running 6 miles at a time to try to improve or to try to improve my individual mile time? thanks

Answer 1

To improve your 6 mile time your gonna have to build your endurance. Run 50-55 miles per week. Run 6 days per week. Take 1 day off to give your body some time to rest and to let your muscles get recovered. Go at an easy pace so you don't burn out. 1 workout you need to do once a week is run 4x1600 meters at a hard pace with a 4 minute rest. Run on a hilly course 2 times a week.  You will go down to 42 minutes by December. Do stair climbing 15-20 3 times a week. Swim half a mile every day. Bike at least 10 miles a day.

Answer 2

I would actually say that by running MORE than 6 miles at a time it will actually improve your six mile time.  If you build up to running 7 or even 8 miles at the same pace as your 6 mile runs and then throw in some 100m striders (fast sprints) at the end of your runs on top of 1 day or so of speed work per week you will drastically lower your 6 mile time.