What can I do to improve my speed?

Question

I am 12 years old, in seventh grade, and have a stocky/athletic build. I used to figure skate a lot, which I think helped my legs and my endurance, but problems with my knee have been interfering with my training. I've decided to focus on running, both long and short distances but mainly improving my mile time, which, at it's best, is at 6:53. However, that was at the end of last year, and I didn't run that much during the summer, so I'm guessing my mile is know at about 8:00. I want to run cross country and track and field, so I'd like to know what workout routines to follow, on a weekly basis. (I'd like to get my mile time to about six minutes by the end of this year.)

Answer 1

run more inclines. use resistance training. interval train. most of all stay focused and set a goal. Keep up the hard work!!!!!!!!!!!  

Answer 2

work with a speed trainer on your running mechanics for fast running, but for the mile the best thing to do is condition by running it alot, i also had knee problems (hyperextention) and i got back to running a six minute mile in a few weeks of tough conditioning. also breath in through your mouth and out through your nose, you can get more oxygen that way

Answer 3

for long distances, stretch, then do a warm up. a warm up can either be a ten-minute run or 1-2 miles. after the warm up stretch and do some 400 meters or 800 meters. try to keep your pace. long distance is about keeping your pace.  if you're a beginner, try doing three 400 m runs. try to make each 400 m about 2- 2.05 min with a 1.30 or 2 min break inbetween.  when you get to the 100 m mark you should b about 30 sec. and then cool down with a mile.  after a couple days you can do 800 meter runs for variety. just add 15 sec to ur four hundred time. so you should be at the four hundred mark at about 2.15 and ur 800 m time should b around 4.30 min. u can do those several times with a 2 minute break inbetween. u can gradually shorten the breaks and the time u run in for example, instead or a 2 min 400 m, try doing it in 1.50 min.  you can also occasionally throw in a 30 min nonstop run.

for short distances:

do a 800 m warmup- a jog, then stretch

there are exercises called butt kicks, where you "kick your butt" but you want to do them fast and while pumping your arms.  strides are like sprints but slower, u should b using 75% of ur speed on those. with strides you work on your form, like pulling ur elbows back, lifting your knees up, running on your toes, opposite arm moves with opposite leg, and stuff like that.

you can also do 150 m sprints, try to do 250 m sprints in 1.15 no slower.  and do them multiple times. with about 1.30-2 min break inbetween. run on ur toes/balls of your feet, an lift up ur knees, this helps a little bit with a faster turnover. and PUMP YOUR ARMS. the faster your arms go,the faster your legs will go

******** DO NOT OVER EXERT YOURSELF.  you can't do anything if you push your body past the point of exhaustion.  you're going to be sore and its going to be hard, BUT don't go running 4 miles all at once. start with one mile, then build it up.  and 4 400m make a mile btw. but once again, do not go and kill yourself with one of these exercises. push your body to the limit and then let it recover. DO NOT, i repeat DO NOT go over the limit your body sets.  you can be past your comfort zone, not your limit.

also, drink plenty of water and fluids, always dilute gatorade and orange juice and lemonade are good pick me ups for after practice.  eat lots of carbs and energy foods like fruits, vegetables. sugar is not the best for you and never drink or eat dairy products before you run. hope you are successful!! remember everyone who's run cross country or track knows what its like to feel the pain of going to their body's limit, so when it feels like theres no point, your not alone! every runner has had that experience.

Answer 4

Just a little warning here.

You are only 12 so I beleive you should not be doing a lot of hard training.

You should be getting you body used to running by just running. You could add in some sprint drills and some 100m strideouts during the week.

Also a bit worried by your knee. Wear good running shoes and keep them in good condition and run on softer surfaces. Could also do some aquajogging, swimming, hard cycling etc to build up your cardiovascular system. Running is scientific and training when you get older will be specific.