How can I get more stamina for running long distance?

Right now I am trying to run a mile faster than my friend. She runs it in 7:15. I run it in 7:34. How can I get it lower??


I know they arent the best times but they are the best for my grade/age.


Thanx for the help

How can I get more stamina for running long distance?
You probably can get it down just psychologically thinking you can run faster and by running with faster people. I mean by that is you have to push your mind as well as your body to run faster. If you think you can faster than you probably will run faster. Try also running with her a lot and really push to keep up with her. Trust me it helps and if you improve your time, then you will know that you can go faster next time you run alone.


As for training, I would run every day. Probably at least a couple miles. Run outside on the same course every day. I would time yourself to get an idea of when you reach certain areas in your course, so you can try to push yourself to get those times better. Also running killers is a good idea. I wanted to improve my 3rd lap on my mile, so i started to run killers on a football field. If you know when you slow down, you can push yourself to work harder. Have a just enough rest time to catch your breath then repeat the killer.


Also for advice running it, push yourself to keep up with someone faster (like your friend). Really push yourself in the last half of the 2nd and the whole 3rd lap. Those are the hardest laps in the race. Also know where the wind blowing before you run. This will give you an advantage because then you know when it is coming, rather than just finding out.





All of these things helped me improve my time a lot.
Reply:The best way to run is to practice, practice, practice. You can practice improving your speed by doing tempo runs, where you run intervals at your fastest pace for about 400-800 meters with a brief rest in between.





Also, you should have a strategy in mind during your race. Most people break up the mile into four parts, one for each lap on a track. For a 7:15 time, you need to average 1:48 per lap. The first mile is where most people go a little faster than they need to, just to get things going. The second lap is where you should go exactly at pace you want (1:48). The third lap is the hardest for most, and this is often the one which will determine if you get your target time or not. Chances are, you will slow down from your original pace. The final lap is where you should physically and mentally give it your all. And then that is it.





Finally, the fact that you are competing with a friend who is roughly at the same level as you are is a great way to improve your time. Just keep going at it, and I am sure that you will continue improving past your 7:15 mile goal.





Good luck on your training~!