How can u run faster and longer?

Question

I can run pretty fast for a long time but i can't seem to get better.

Answer 1

Consistant training, like 4 days a week at least.

To get faster at sprinting you go out and do about 5-10 sets of 100 or 200 meter sprints. You don't run them as hard as you can either, more like 90-95%. Lifting weights helps you sprint faster too.

To get more endurance you have to have a lot of dedication. You need to steadily increase how far you run...like say you've been running 20 miles a week, you need to get up to 25 miles after about 2 weeks, then 2 weeks later you should get up to 30 miles and so on. Once you've built up your mileage a good ways then you stop increasing mileage and start trying to run the same distances faster.

I could go REALLY detailed but I think that's good enough.