How can I get my make my pace faster?

Question

I'm training for cross country and I was running around 8:30-8:45 minute miles until i got shin splints and was out of town, i took a week off and my shin splints healed. That was a month ago, now I'm running 9:30-10:00 minute miles and I can't seem to get faster. Are there workouts I can do to help this?

Answer 1

work out on our legs and yes run on the balls of your feet practice makes perfect

Answer 2

instead of running on your whole foot

try running on your toes keep your arms moving

breath through your nose ands out your mouth

hope this helps

Answer 3

Getting you pace faster has nothing to do with runninig on the balls of your feet.  To increase speed you need to do speed work..  Interval training is the best way to go. An example would be to do and 800, 1200, 1600, 1200, 800 with recovery being about half as long as the interval.  If you are running cross country I am assuming your races are about 3 miles.  With that being the  case I would say you should be running the intervals under your 5 k pace

Answer 4

take longer strides