I run a 5:20 mile. I know I can become faster but how?

Question

I run semi as hard as I can in every race and my best time on a rubber track is 5:06 but there are still people that are better than me so does anyone know how I can run any faster/better any and I went to velocity for 2 years with running technique but I feel like I dont use anything if anyone has technique ideas please give them to me

Answer 1

kid, chill out you are in 7th grade.  You are in the top 5 percent of the country.  You have 5 years to get a sub 4 minute mile.  all right now to be serious.  I started out my season with a 5:07 mile.  All I did was pace people and tray and relax my self, get their pace as mine.  I worked my mile down to 4:41 in a months time.  Just pace someone and tought it out.  Hoorah.

Answer 2

eat lots of burritos.

when you start to run fast, f**t and youll run even faster.

Answer 3

I would try using leg and arm weights that you can wear when you are running, (you can get them at wal-mart) also doing your training on a hill where you'll build your mussels faster might help.

Answer 4

Okay nobody gave you a good answer so far so here goes.

5:06 is good, or 5:20 whatever it is(mine was 5:18 in 7th grade so we're kind of similar). Once I got down to around 5:20s and 5:10s I had a lot of trouble getting faster in middle school. It was basically because the only training I did was MAYBE run a mile at practice and run hard in a few races every meet.

Idk what kind of training you're doing now but you need to do distance training. With your endurance you have right now you should be able to run 8-12 miles I'm guessing on your longest run...

so yeah once a week go out and run for 60-90 minutes(slow, just however long you can go).

Other days you need to be running things like 4 miles and then 3 more miles, 2 miles and then 2 more miles and then 2 more miles, 5 or 6 mile run maybe....just vary it up and run faster if you're running a shorter distance of course so that no matter what you do it's pushing you.

Some days you can do 400 or 800 or 1600 repeats(where you run about 85%, rest, repeat 12 times for 400, 8 times for 800, or 4 times for 1600).

And you can do more complex workouts like a tempo run(running like 1-3 miles out and then running back in less time...so you're running back faster).

Or you could do a lader workout.....jog 1 minute, run near your mile pace for 1 minute, jog 2 minutes, mile-pace 2 minutes, jog 3 min, mp 3 min, j 4 min, mp 4 min, j 5 min, mp 5 min, j4 min, mp 4 min, and keep doing that and finish with 1 minute at your mile pace

Or you could do a fartlek where you're running medium pace for 5 minutes, then run hard for 5 minutes, medium pace 5 minutes, hard for 5 minutes....and do that for about 30 total minutes without stopping(it would be about 4.5 miles probably).

^^Once I started doing longer distances and workouts like those in highschool my times got a lot better, so you need to try and do stuff like that to get better at the mile...it'll also prepare you for the 2 mile and 5k in highschool where you should run cross country too if you really want to be a good runner....if your coach knows anything then he/she could give you workouts like these and help you out, but if your coach sucks then just try and do it on your own.

Another person mentioned a good thing though, try and run with people faster than or equal to you. You'll both push each other good. And running with the highscool is a good idea too, they probably know more and can give you some competition(I train with a different highschool than mine this summer since they have a really good cross country and track program over there).

Answer 5

Run with a person faster than you.

Sometimes High schools let you run with their track or cross country team.

Answer 6

energy shakes

Answer 7

you try to run faster

Answer 8

well not everyone can run at the same rate it depends on the person!! for example if you have more muscle and if have a better mind set you will be faster.

first thing that will help you is having enough sleep which will give you energy

secong lower your stress you can't run as fast if you are stressed

third really really commit to your self that you can do it!!

and excercise also helps because it gives muscles the bigger and better the muscle the faster youare going to become .

MOST IMPORTANTLY - excerise your whole leg you upper leg you need muscles and your cafs also playa big part. and don't try to force anything you can only achive it over time soo don't jammm everything in one day run everyday if you can and as time goes you will be faster and MUCH MUCH better trust me i'm not kidding

Answer 9

try holding ur thumbs when u run. i know it sounds really weird but i swear it works, i ran 400 meters in 70 seconds doing that and it rocked o and when you first start off always look 200 meters ahead of you that always helps

Answer 10

woooow

that is greaaaaaattt for 7th grade

Answer 11

you can run that in 7th grade!! d**n...you must not go to my school, everyone there is a whale. i dont know...but d**n...try out for track in high school.