Running 16 Miles Each Day?

Question

ATTENTION: The title was just to get your attention. My mind is not that deluded. Or perhaps it is, but thats beside the point.

REAL QUESTION:

How do I improve my running performance? My average mile time is 9 minutes, when it used to be 5.25 minutes. I get tired easier. I'm not overweight at all, I'm a little underweight. I'm trying to fix that. How can I get back into shape in about a month? I've started running two blocks 4 days a week and riding my bicycle for eight blocks at a timed pace. Will this help a lot?

Any help would be appreciated, such as exercises, food that would help running, or websites.

Thanks.

Answer 1

if u start swimming it will help u a lot more. swimming works all ur muscles out in ur body and helps ur endurance alot

Answer 2

just keep practicing and running.

and food that helps is stuff with a lot of carbs.

spaghetti, bread - bagels, stuff like that.

Answer 3

Ideally you should train for more than 1 month to get ready, but use what time you have....

The key is consistency, don't take "days off." You do NOT need to run fast, you just need to run a LOT. I repeat: You do NOT need to run fast during your training. In fact you could jog all summer and end up with a faster mile just by aerobic capacity alone. With that in mind, this is a good weekly schedule that will improve your mile time tremendously:

- One long run a week (can be twice as long as your other runs). Run at an easy pace.

- 3-6 easy pace runs per week

- Twice a week do 3-4 "strides." Strides are 50-100 meters each.

Runs should be easy. You'll get faster by running more miles not by running your training runs faster. You will see long term improvement by running consistent miles at comfortable pace. Strides are not sprints; just work on quick leg turnover to keep in touch with your speed.

Over the next few weeks increase your totally weekly mileage by about 10-15% per week. When you get to 25 miles/week (say 9 mile long run and 3 easy runs of 5 miles, or a 7 mile long run and 5 easy runs of 4 miles), time your self in a mile -- you'll be fast!

When you're at 25 miles/week, you should add a tempo run to your schedule. Replace one of your easy runs with a 20 minute run at a comfortably hard pace. If you run the mile in 6 minutes you should probably do your tempo at about 7 minutes/mile. If run the mile in 5:30 you should do your tempo at 6:30/mile. Don't race your tempo run. It may not feel very difficult, but it's not supposed to be. It trains your body to handle lactic acid.

Remember, run more miles! Don't race your training runs. Save the speed work and races for the season.

Answer 4

run everday, try 30 minutes. If thats too hard, drop the pace so you can finish the whole 1/2 hour.

Its takes 6 or more weeks to get in shape, not 4

Answer 5

When your running take double breathes. inhale, inhale, exhale,exhale. Focos on your breathing and arms and it will automaticlly make you faster