How can I improve my fitness quickly?

Question

Ive been running about 4-5 times a week for the past month and i want to start to race 7-10 km races soon. I was wondering how i can improve my fitness quickly? should i do long slower runs or fast short runs???

Answer 1

Do a mix of both. If you run the same route at the smae speed every time then you will be very good at that,  but not different routes.

Alternate your runs, a long one, then a rest day, then short fast burst. If you can find hills as well (sand dunes are good here) to run accross then they really get yuor fitness going.

Vary the route and the speed, length and hilliness

Answer 2

Have an alternation of both. And eat lots and lots of healthy food and have fruits in your diet regularly. How long is your regular run? How about if you do a long and slow run for the first 30 mins, then do a fast short run for the next, then for the finish another long and slow run.

Answer 3

1 gram of protein per pund of body weight per day. eat like steak and meat, and eat wheat toastand hard boiled eggs fpr breakfast. not alot of those artificial protein drinks