Today, I ran the 100 meter for the first time and got 11.9/12.0. I normally am a miler, two miler, though I am good at other events as well. I want to get my 11.9/12.0 into the 10's. I am willing to put whatever effort is necessary to achieve this. Any   tips, advice, training ideas, etc? So you know, I'm 6'2'', Caucasian and 16 years old.
207983
As a High school track runner i can give you some advice dont always work at just the 100 in order to pick up speed you must run other longer sprints such as a 300 in practice or like 7 150s we do it all the time in track practice and learn to push off on your blocks at the start keep your body down in the first 5 sec then pick it up head straight foward and keep your arms moving fast im sure you know since your a miler that if your arms are still moving your legs are still moving so move them at a fast pace and never ever look back to see whose behind you!! also learn to open you stride!!! i hope this helps you!!
656676
Good for you on your decision to get back to running!  First piece of advice, don't try to run at your old pace.  Slow down!  Start with walking.  Mix in slow running intervals.  Gradually increase the running intervals as you regain your fitness.  Work your way up to running for a full 30 minutes or 3 miles (whichever you prefer--a time or distance).  After you've mastered the whole run, then you can work on either improving your speed or increasing your distance.\n\nTo avoid injury:  buy good running shoes for your feet and the way that you run.  Warm up.  Stretch.  Don't try to do too much too fast.  Cool down at the end.  Increase mileage by a maximum of 10% each week.  Work on speed and distance separately.  Take at least one full rest day each week.  It's probably good to start with running every other day until you get back in the habit.
655140
Jog two laps, walk a cooldown, sprint two laps, walk a cooldown. Each time increase your speed a little. This is also good for any type of running training - go fast then rest go fast then rest. Time yourself and give yourself goals, like two miles in 12 minutes or something good. I don't really know what a good cross country score would be but you can do it if you're just consistent in your training. Make sure to stretch thoroughly before everything though.
453035
Hahahahahahaha! Sorry, I'm laughing at myself. I can't even do a mile in under ten minutes. If we were to race, I would've gotten my as$ kicked by a 12-year-old girl. lol \n\nYou need to check your BMI (Body Mass Index). Go here.
352036
My fastest mile at pace was 4:38. my fastest 2 mile so far was 11:34 but i only did it once. my fastest 3 mile was 16:34. I found out that if u sprint and finish a mile in 6:30 then double it and add 45 sec. and thats ur 2 mile time. for most of the time. 6 30 for a 13 year old is decent. if hes got the running body he could do better
147753
strategy, its important be to know that it is not a good idea to run flat out on the 800. Its also not the best idea be in first place becuase it is easier for someone to accerlate pass you later. Nor is being in last place since you will have to play a lot of catch-up. A good place would be second or third and it is also a good idea to be trailing the leader leaving you to decide when to speed up past him. Also it depends on what type of 800 runner you are, there are the sprinter 800 and the more distant 800. If you are better at sprints what tends to happen is the first lap is more slower and no one would want to take the lead and everyone is bunched up and then on the second lap everyone goes all out. The more distance 800 would be a quick pace on the first lap and on the second lap, the person who slows down the least would dominate. What i do is that i pace the first lap and then begin to speed up at the 300 on the second lap and speed up a bit more every 50m. and also to run the turn hard when you get to the 200. By the 100 you should be at near sprint and at the 50 you should be sprinting full out. If you are more of the endurance runner and you know the opponents are more sprinters, it might work to go out ahead in front a quite a fast pace and then a bit faster on second, if your a sprinter, it might work to go at a slow pace on the first lap and then all out on the second lap. A good idea is to work on your sprinting a bit and your anaerobic strength so you will have a good final kick at the last 150 or 100 and pass people who cant hold it down as good as you
494178
that's great, congrats! i know there is a SF marathon, because i was there a few weeks ago and i saw them training. i was at the Huge NIKE store and they had sign ups and runners were meeting there. i would go there and inquire, because i know they were recruiting people. good luck!
133130
I did my first half marathon after a season of cross country.  We never did a run longer than about 8 miles that season yet I felt great during the half marathon.  With the cross country team I ran an average of five days a week from anywhere between 4 and 8 miles.  Sometimes we'd have a race on Saturday or I'd run a 5k or 10k on the weekends on my own.  If you're not going for a speed or time, just have fun with your training and be sure to run 5-6 days a week.  It also helps to split up the race in your head as you're running.  A half marathon is 13.1 miles... that's approximately 2 10ks.  Get through the first 5k, then the next 5k and then you only have a 10k left!  I don't know if that helps... it works for me though.
147225
I am on a track team, here is what I advise you to do. I don't know what kind of build you have, height, etc, so this is perhaps a generalization. I would for starters, try building strength in your legs. Do what are called Stassi Squats, which is keeping your feet spread and parallel, bending down at a 90 degree angle, and with your back as straight as you can make it. Hold this for a minute. Repeat 4 more times. You should also try 20x100 meters as hard as you can. By the way, 52 is a good time, a very good time. You should strive for better, always, but on the way be proud of yourself for being able to run that. I'm a distance runner and I wish I could do that.
669680
There's too many x-factors with a question like this to offer effective advice.  No idea how fast you are now, how healthy your present lifestyle is, what monetary resources you have to sink into this goal, etc etc.\n\nThat's especially true because 2:50 over 800 meters is a pretty fast time for a non-elite runner.
356397
becareful. I knew a girl that ran 2:15 in the 6th grade... Never got any faster... don't burn her out
130634
You just have to do some interval training. Longer strides help once you get your endurance up. I am 14 and run the mile 6:32 and that is how i did it.
559955
I always like to be under 48:00 on a 10K...this means I ran sub 8:00\nmiles.  Everyone is different.  Don't be discouraged no matter what your time.  Use that time as a barometer for your next race and try to beat it.  Keep track of your times and know your PR (personal record) for the various racing distances.  This gives you something to shoot for in each race.  Running a race and beating a PR is a terrific feeling.  You look at that watch and you feel like you won the race!!\n\nGood luck!!
643050
The best solution I've ever found is 'wind sprints'. Find a location where you have 100 yards or so to work with. Mark off lines at 20 yards, 40 yards, 60 yards, 80 yards, and 100 yards. The object here is to push yourself beyond normal limits, while having short, attainable goals.\n\nStarting at the 'start line', sprint to the first mark (20 yards) and back again as fast as you can. Rest 5 or 10 seconds. Sprint to the second mark (40 yard) and back as fast as possible - again resting 5 or 10 seconds afterward. Continue until the 100 yard (200 actually) is complete.\n\nThe main problem with any endurance training is a lack of goal attainment. Running 20 miles is fine, but at 10 miles your goal is to simply finish. You've not demanded more of your body than normal. Good luck to you!
388958
heck if it is thta far out //run some more races if you can..try to give yourself a realistic goal and a possible goal..like 33:30 for a rea;istic goal and under 30if you keep running and improving
594005
Cutting that much off your time in 10 months may be overly optomistic\n\nTo cut 40 minutes off your time, you have to cut about 90 seconds per mile off your average pace.  \n\nAt some point in your training you should start running your target  pace over an extended distance. Maybe only 5 miles at first then extend it up to at least 10 miles and maybe 15. \n\nThe year I ran my marathon PR, in the last month before the race,  I did one workout of 15 miles, on the track, at my target pace, checking every quarter mile to make sure I was running an even pace. Note: Some people thought it was a crazy workout, but on race day I was at or better than my target pace for 26 consecutive miles.
569386
Cool! hey relax, as a swimmer, your cardio ability is probably better than most other beginners and you like it already so this will be a great summer, but here's an idea of a sample week for you.\nMonday off(or bike or swim), Tues 3 miles easy,Wednesday 5 miles with 10 minute run, 1 min walk breaks, Thursday 4 miles maybe pushing the pace for 1 minute at a time 4 or 5 times, Friday off(or swim or bike) Saturday 8 miles SLOW, conversational pace. Sunday-3 miles easy\n\nNow listen, if you are tired or sore after this, TAKE THE REST DAYS OFF ENTIRELY. For three weeks, increase your mileage by 10%. NO MORE. That 4th week decrease over weekly mileage 25% to give your body time to catch up. You will feel great during this week and want to blow it off, do not, you will be glad you had the rest week in the following weeks.  This should get you through the summer. You want to be ready for the school year, not injured or burned out, so this will get you there. Please decrease the beginning week mileage as you need to. remember to sleep enough and eat right, that is a MAJOR factor as a successful runner.\n\nSince you are a young person, that is why I put the rest days in as sort of optional, but I really want you to take some days completely off. Sometimes the most important training day is a day off. Don;t forget that, okay?\n\nExperience_ 5 time marathon finisher, 1 time ultramarathon finisher(35 miles), 4 time half marathoner, more 5ks than you are old.