Basically, I need to improve my lung capacity so I am more durable and have a higher stamina. How can I be able to run for longer at a faster speed? I currently run the mile at around 8:30 (8 min. 30 sec.)
How can I improve my time in running the mile to 7:30 (7 min 30 sec.) or under?
How many miles do you run each day and how many days each week? The mile is a distance race so you need to do distance running 3 to 5 days each week. You should be running about 5 miles. One or two day a week you must do intervals so you can condition your system to run faster. Run one day of 5 to 6 x 400 meters at 1:45 per lap with a 3 minute rest between. Run one day of 3 X 800 in 3:40 with 5 minute rests. Doing this will not only get your body used to running faster but you will learn what it feels like to run that pace. You can increase the time, and number of repeats and decrease the rest, depending on how you progress. When you are running the mile run even, do not go out too fast or too slow, but try to run the laps at the same speed. You will need to run each lap 15 seconds faster than your current race pace.
Reply:um just run every day???? thats what i did and i ran a 6:12 for football
Reply:the answer before mine is great... i ran a 5.00.08 mile in track. 7:30 is not hard, ... if you can only run 8 30 , your strides must be messed up, or your really outta shape.
get a lot of sleep and stay hydrated
Reply:Try running backwards for long distances. I know it sounds stupid but it builds muscles in your legs that can really speed you up. Also, to improve lung capacity, try swimming underwater for long distances. Try swimming from one side of a pool to another underwater as many times as you can. If you do those two things you'll be at 7:30 in no time.
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