how do I become a faster runner?
I had my fitness test today and ran my 1.5 miles in 16 mins. I need to shave off a minute. My next test is in one month how do I become a faster runner. I run already 4 days a week three miles each day but I am really slow. How do I gain speed in one month
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I am not really sure how to answer that. For me i have always been a very fast runner but my stamina is a huge issue. All i can say to run fast is that think as if you put everything on the line. Also try about 50 squats per set 2 times a day.
In a month? Good luck. Sorry, but we get this continually... "How can I shave a minute off my mile time by tuesday?"
You can get a little better in a month, if you train properly.
What you want to do is aerobic interval training... That's the most efficient way to increase your "stamina". (stamina is not a word used by exeperts.. We're talking aerobic efficiency here.
Anyway... There's a direct link between your heart rate and your effort. Most "exercise" running is done in the aerobic range... 65-75% of your max.
To improve, you need to do intervals at a higher level of effort.
Try this. Plan on running about two miles in your training sessions. First, warm up thoroughly till you get your heart rate into the aerobic zone.
Here's a calculator:
http://www.active.com/fitness/articles/calculate-y...
Then, do intervals of say, 15 seconds each where you run much harder... Pushing your heart rate to the 90% level. In between intervals, slack off and run easily again until your heart rate gets back down to the aerobic range, then repeat.
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