Help! running faster and longer?

Question

I'm 15 years old and about 140ish lbs. l need a daily routine that will help me increase my speed and endurance and need information on how much cals, protein, carbs, l should take in. l have a flag football tournament coming up in 3months so any information would be great :)

Answer 1

use a heavy material in your feet......i dont know the exact name of that product ??? it is using in basketball ..... that's really effective!!!