How can i run a faster mile.

Question

Right now i think I'm at a 9:00-10 minute mile depending.

anyways next year i would like to tryout for cross country/track at high school but i need help on improving my mile.

how fast should my mile be to make tryouts?

my problems are:

- i seem to run out of breath i think I'm using to much oxygen if that makes sense at all or using to much energy and not relaxed.

do you have a special breathing technique?

- sometimes i get really bad aches in my ribs cage kind of area on the sides. what causes that?

could you do me like a schedule day to day on what to do.

my grandpa when he was in his 40's told me that he could run a 5:20 mile i would like to be able to do that but don't think it is possible.

Thanks

Answer 1

Concentrate on your breathing. It helps get your mind off the aches, which normally happen if the person is new to running that fast or that far at a time. You need to just run every day. Nobody can do a schedule for you if they don't know when your school/work is or any other activities. You have to do that yourself. I'd say that you should run at least a mile a day, every day for a while. Time yourself and use an ipod or MP3 player. It takes your mind off the fact that you're tired if you're busy doing something else. You have to run continuously. Maybe do less on the first few days of your plan, and gradually bump up the distance. By the way, it is possible for a 5:20 mile. I know people who at sixth grade could run a mile that fast. It's possible!

Answer 2

practice is all i can say wow cant belive ur grandapa can run a mile in 5 mintues

Answer 3

Build leg muscle by doing wall sits, a lot of lunges, crab walks, sprints, jogs. etc. Try to run at least 30 minutes everyday and go long distance running ( 3 miles ) once or twice a weeks. Work on being steady and having endurance. If i had to give you one helpful tip it would be not to overwork yourself! From personal experiences, training for cross country has jammed up my knee so definitly do not overwork yourself! Just take it step by step and better your running overtime, not overnight. Good luck!