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i run every day and i love it but quite frankly, i suck at it. i die after just 1 or 2 miles. does anyone have any advice on how to improve distance AND speed? by the end of the summer i want to be able to go at least 5 miles at a time, and be able to do a mile-run in 7 minutes. help!
 

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Hey there! I also like to run. The only way to improve your distance, is just to run farther. If you have a hard time making it past 1 or 2 miles, i think a jog/walk kind of thing would help you with your stmina. Run then walk, and every couple days, try to decrease the amount of time you walk. Try a goal of 2.5 or 3 miles, its okay if you have to walk a lot a first.<br><br><br><br>
To build speed, you really need to do speedwork or interval training. Go to a track and run, for example, 200 meters 6 times with 45 seconds rest in between. You have to run these fast, the point is to be tired and make your muscles work. This will make you a lot stronger if you mix up your training.<br><br>
Good luck, and keep at it <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Slow and steady. Dont kill yourself, give your muscles time to recover after your runs. Last year i started cross country with no running experience and on the first day of practice i ran two miles and almost died... at the end of season i could run six miles at a time like it was nothing. The only thing i did was feul my body and practice. I am not sure if your goal is realistic for the summer but if you practice who knows what you will be able to do!
 

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you can run like 3 times 400 meters with 5 minuts rest for every kilometer you want to run in your final stage. Start with one and run every day these 3 sets. After a week try to run the full distance and if you're getting better you can continue to the next stage with 2 sets of 3 times 400 meters...
 

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Here's a link that's pretty helpful:<br><br><br><br><a href="http://www.wikihow.com/Begin-Running" target="_blank">http://www.wikihow.com/Begin-Running</a><br><br><br><br>
The page also has a link on how to run faster and other running ones.<br><br><br><br><img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 
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