Running slowly, can you help?

Question

School is coming closer and closer! That also means volleyball try-outs! Now last year i tried out and didn't make it but this year we only half the school and i have a better chance. But we have to make our mile run under 10 min! (4 laps around the track) I can usually make it around 9 min. but that to the coach's is ok. They want it around 8 min.! I'm not the fastest runner, I'm 130 lbs and very tall like 5' 7" Ever since yesterday ive been running every night like for 30 min. I need to know what i can do to run a little bit faster!

please help me!

Answer 1

well i wish i had you height iam 5"3 and 130 and i run the mile in 4:33 so all you really need to do is run everyday and all you really need to do is run maybe a few miles a day and keep it up its not going to happen over night right now i have to fight for every sec. off my time and i still want to run atleast 4:16  

Answer 2

I believe you are on the right path, when you run at night try keeping a steady pace and then say after 5 minutes try and run faster for a minute and then go back to your regular pace and do that every 5 minutes.  After you get used to that try and run faster for 2 minutes every 5 minutes.  Build it up.....Then after you body gets accustom to short sprints you will be able to run faster for longer and your timed mile should cut down some oh and because you change up your speed it makes the run less boring because you are try to better each time.   Good Luck