How do i improve my speed in running by the end of the summer?

Question

ok well i am currently doing track and my times are these

800m--3:15

400m--1:28

i really want to get my times down before cross country so i can maybe run a 20 min for 3 miles

i also want to get my times down for next year to this

800m--2:30

400m--1:00

HOW CAN I DO THIS

i am willing to do whatever it takes but i dont have a gym or treadmill or weights so please suggest basic stuff

Answer 1

the only thing you can really do is keep yourself on a good, healthy nourishing diet, and run as much as you can!

but at least try to take one day off a week at least, because you dont want to completely ware yourself out

great times though!

Answer 2

PRACTICE.  Go to the track, and just run.  Always make sure you go at about 60%- 70% to get a really great work out.  REMEMBER:

PRACTICE MAKES PERFECT!!!!!!!!

Answer 3

hill sprints are great for fast acceleration and, depending on how big the hill is, endurance. also, you can strenthgen your legs by doing squats with your arms dangling down holding a free weight(20lbs or so). just running outside long distances is good too.

Answer 4

ankle weights, sprint drills,lunges,running. maybe a personal trainer could help.

Answer 5

If you run a little faster each day and keep up at that speed, you will contain that speed and be a faster runner. You have to remember that you should stretch before running or that will do you no good. Also remember that you need to keep the same speed or run a little faster and soon you're body will get used to it. After the summer, if it works, email me back and let me know!

Hope this Helps!!!

Answer 6

To improve speed, you simply need to run fast for longer periods of time. If you run at a push pace for close to 15 - 20 minutes, you'll be in great shape come Cross Country time. However you shouldn't do a speed workout on back to back days. You should run a speed workout one day and put some miles in the next day just running at a more relaxed pace. This will also increase your endurance, which is the key to Cross Country.