How to boost endurance/run a faster mile time?

Question

Hey yall,

I'm 17 year old guy, 5'8, 149lbs, and currently run an 11:30 mile. I shattered my ankle/lower leg two days before thanksgiving and got cleared to run and play contact sports a month ago. I have no endurance anymore(I have to stop a few times when im running the mile) and often end up weezing during the mile. I was wondering what you would recomend doing to gain endurance and run a faster mile time? What would recomend be a good mile/two mile time to strive for and acheive by June 17(the date of my next surgery on my ankle)? Thanks yall!

Answer 1

i love running also, but that's not the point. i ran cross-country in the fall, 1 1/2 miles at around 10 to 11 minutes. i would suggest running a little longer each day, and don't worry about time. my coach had me run about half a mile the first day of cross- country, then he brought me up about a quarter of a mile each week. run where you want to, and make sure that there are some hills, they do help! a good mile/ 2 mile time would probably be 10- 15 minutes. put ice on whatever is sore from running and drink lots of water! stretch each day and do about a quarter mile or a half mile run for a warm up, but not too fast. if you start weezing, slow down, drink some water, and walk until you don't weeze anymore. good luck!

Answer 2

to build it all back up again try doing 2 full pace 500m, then do 4 full pace 200m. try and go faster after you have done each one. its painful but it helps in the end.

Answer 3

Consider cross-training to keep your ankle as healthy as possible while still re-building your base (endurance).  Biking, swimming, or aqua-jogging (running in water) are excellent ways to maintain a base while injured.  Depending on what you ran before your injury, striving for that or better would be the best to maintain confidence in yourself going into your next surgery.  Good luck man.

Answer 4

This is what i would do.

I would start out small.  Considering you have a good month and a half to build up endurance and Stamina.  First i would start smaller by running a 400.  Be careful of that ankle though.  Maybe at track practice run like 3 of those with short breaks in between them.  I would do that for 2 or 3 days.  

Now work your way up.  Run a 800 around maybe 60%.  Just enough to push yourself, but not enough to strain your ankle.  Run 2 of those.  With a short break inbetween.  Like i said be careful of your ankle though.  I would do that for 3 or 4 days.  If you get tired during the 800 try not to stop, dog it, or do a fast paced walk.  But if you can't handle it, stop and walk it off.  

Now here it comes, the mile.  I would run 2 of these.  Run your pace.  Try not to stop, if anything it is better to really dog it then to stop.  If you can't take it to the point, do a fast paced walk for 1 lap.  If it's really bad, possibly stop for a minute or two.  If you can't handle the first mile i would only do 1 mile for the day.  But, once you can handle the first one.  Take a 10-15 minute break.  Come back and do the second mile your own pace once again.  I would do that for 2-3  days.  

Once you have done all of that, run a 3200.  Take this easy.  Try and run your best.  By this time you should have some stamina and endurance built up.  Once again, if you have to stop, powerwalk, don't stop.  Or really dog it if you are that tired.  If you are to the point of weezing and really bad conditions, stand for 1 minute with your hands above your head and walk and lap.  

hope i helped! ♥

Answer 5

First of all, did your trainer or coach teach you guys the breathing techniques when running?  Inhale through nose for 3 steps---Exhale out of mouth for 3 steps while running.  That will increase running time.  Practice that before you practice running faster.  

To build your speed time (and watch that ankle, Guy):

Begin by performing a slow jog. Push off explosively with your left leg and drive your right knee up and out. Emphasize a high knee lift strive for maximum height on each bound.

Upon landing on the right foot, push off explosively with the right foot, driving the left knee up and out. Repeat this sequence throughout the drill.

Repeat for 50 to 100 meters.

http://www.runningplanet.com/training/pl...