Run Time Pointers?

Question

Hello I'm trying to find a sure fire way to reduce my runtime in distance and stamina...I can lap a 1/4 mile in 1:17 ,but my mile time is in the high 8s low 9s...My two mile in the 18-20 range. sad ,and bad I know .(1 week ,3 week) I run a mile every other day and (2 week ,4 week) I do sprints 120:60s or take a lap(1/4) do 20 pushups and 20 situps.

Just started this program about a month a go .

I take vitamins, I hydrate, and strech.

Read up on chi running .

I went thru ten weeks of Fort Bennings PT and training

about 3 months before that.

(ELS)and I want to go back .

I weigh about 150 pounds ,67"

I'm not fat ,but I did smoke for about 6 years off and on been quit totally for about a month now .

Answer 1

It sounds like you really care about your times, and statistics. You should care more  about how you feel, then worry about times. That's where to start. You don't sound too confident. But you want to lower your times, so, I'll help...You want to work on distance, so start running at least 3 miles a day. Sounds like alot because your more than tripling your normal routine, but just pace yourself. And load up on those push up and sit-ups! 20 and 20 is not alot at all. Don't focus on sprints. That's not your field. You wanna work on stamina and distance, right? Okay, for go the sprints stuff. I hope you've found my advice helpful, and good luck!

Answer 2

You should be working on distance instead of doing speed work. In order to be fast, you need the stamina and doing distance running is perfect for that. The wider your base and how far you can run is crucial in improving more faster times. Start by running 30-40min (if you can handle) and go from there. Increase mileage week by week. Also, recovery is just as important in your training. Try to get a couple days rest each week.

Answer 3

to increase your time for longer distances it would be best to focus more on running for longer first and then increasing your time. i would build up from your 1 mile every other day to 1 and 1/2 and then 2 miles when that feels comfortable and 2 and 1/2.  depending on how far you will be racing you should be able to comfortably run a 1/2mile more than that. Once that is easy for you, do that amount every day until you have reached your goal time. it will take some time but your hard work will pay off eventually.