How can I build up my stamina?

Question

I just joined Track this year, and it's my first season. I am thirteen years old, and have previously never been a runner.

I just ran my mile and I got 8:22. I am not a distance runner, but a sprinter. I want to increase my stamina, and work hard over the summer vacation, so I can get better.

Tips please & workout suggestions.

Thanks for your help -- and yes, I know I am slow, but you gotta start somewhere =D

Answer 1

Train hard over summer. If possible, run with your team-mates. It will keep you motivated and you can all help eachother at the same time. Focus on mileage for the first half of summer...speed does not matter at this moment, only accumulating miles. For the second half of the summer, go less miles but increase the speed. Throught the summer, dedicate at least one day a week to hills. Do repeat hills at your own pace, increase the speed as you feel more confortable, a slow jog down the hill is your recovery. As track season gets closer, focus a lot on your speed, form, and times.

Hope this helps =]

Answer 2

Run every day in the summer, do weight lifting, and always stretch and then ull be really fast

Answer 3

that really isn't a bad time! i run every day and time myself doing so. i always try to increase my time. my first time for running the mile was 12:44, but by the end of summer, i was down to 7:29! try it! also, stretches build muscle and keep you from cramping if you do them regularly. hope this helps!!