What can I do to decrease my mile time from 6 minutes to 5 minutes in three months?
917484
Work out daily, wear ankle weights 24/7. Also, try doing lifting. It will help. However, do less weights and more repetitions.  This will help tone and strengthen your legs without making them bulky.  It sounds like you are already very fit, but make sure to focus on your entire body, not just your legs.  Build up your core with ab work and try to lift with your arms too.
369751
run distance.  I know it isn't fun, but it works.  Don't stop to walk, that is like giving up.  Work up to a few miles twice or three times a week.  Run for an hour straight.  That is the only thing that has worked for many people i know.  After you get into the routine, it's not that bad.  You should be able to eat anything you want as long as you keep the routine up.
745078
Well if you're running 4 miles in 33 minutes that means that you're averaging around 8:15 per mile....which would also be the average per mile if you run 13 miles in 105 minutes.\nMy advice would be to 'up' the mileage in your runs each week.\nSo next week,say you run 5 times a week...M-W-F do your 4 mile run...and T-Th do 5 miles.Then the next week,M-W-F do the 5 mile run,and T-Th 'up' it to 6 miles...and so on for each week that follows.That way you're building yourself up.So once you find yourself doing the 13 miler in 105 min....your 4 milers should be a breeze,and you should be able to quicken your pace as well.\nHope this helps somewhat.God Bless!
160972
If you want to break 2 hours, in case you haven't done the math, that means that you have to average right about 9 minutes per mile (5:35 per kilometer). \n\nYou need to practice running increasingly longer distances at that pace. Start with 3-4-5 miles (5-8K), whatever feels comfortable, and try to add a mile to that every two to three weeks.\n\nYou need to get used to being on your feet moving for two hours. Every other week or so, go for a longer run. Start at an hour or so and every week time you do it, try to add 5-10 minutes.\n\nIt helps to do some speed work. If you increase your fastest speed, then your "cruising speed" will be less of an effort to maintain. Run workouts where you run a mile (1600m) in around 8 minutes, jog or walk for 5-8 minutes, then do it again. Start with 2-3 repetitions, as you get stronger, increase the number of repetitions. You can do the same things with 800, 1K, 2K, 3K.\n\nGet your hands on one of Jeff Galloway's books. He has a very sane approach to running. You may bea able find one or more of them at your local library. Look at his marathon training programs.\n\nFind a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with.\n\nIgnore about 90% of what you read here.
222534
All the services have basically the same drill regimen. Start running/jogging. You'll want to be able to do three miles minimum without getting exhausted. Pull ups, push ups, sit ups/crunches, and stretching. Do what you can... you'll get the real exercises once you're in basic training.
1096685
going at a steady fast but not 'speedwalking pace' i do a mile in 15-20 minutes...up and down hill. i am short (5'5). if you have longer legs you may get there faster, haha, but 30 minutes should be about right...if you have never walked before, you may want and need to build up...everyone has different needs and abilities or limitations. best to try walking and slow down or stop if it seems to be to difficult...a little out of breath is good, a faster heartbeat is good, a little sweat is good...chest pains, gasping for breath, bad.
769317
change the way you're doing it\nif you're running/biking....instead of doing constant rate stuff do sprints\nif you doing weights....instead of waiting for the time between sets to pass fill it with something(skipping/superset with an opposing muscle)\ncut out all unessesary foods
612567
first you must trace a running circuit of a known length.for a beginner a mile will do.\nyou measure the time it takes you to do that circuit and note it on a piece of paper.note the date,hour,length of the circuit ,the time that took you to do it.do this twice a week the first 4 weeks then add a another run each week until you get to 5 times a week.allow yourself 2 days rest every week.before you begin running spend 10 minutes stretching and warming your muscles.after running don't sit(!) keep walking until you catch your breath.then stretch again to help your muscles cool.drink water ,as much as you need.if you run by day put a hat on your head.on the piece of paper you will be able to see your progress .normally if done correctly  you'll make better and better time from one week to another until you reach the speed of light.bon courage!
106729
Try increasing your distance.  For fitness and weight loss, it would be good to run for about 30 minutes 3 - 4 times a week.  Don't do it suddenly--build up to that.  A good rule of thumb to not hurt yourself is to increase mileage by about 10% each week.
1058697
Start running or training in any other way suitable for you. And you will quit smoking painlessly in 2 or 3 months.\nThere is a kind of side effect: you will become more healthy :-)
770801
umm...run alot more.....during my mile i walked a little bit and made under 8 mins....but if your first time was 10..DON'T WALK!
296026
Eat&drink only vegs, fruits, fish, milk, water, some juice, some rice, fiber, and salad for three months.  \n\nOne egg a week is OK, some Chicken is OK no more than two times a week.  \n\nNO NO sodium over 5%\nNo no soda for 6 months.\nSome candy OK one candy as treat once a week.\n\nWalk around the block 6 times a day, 4 times a week.\nFind after school track activity, running is good for you.\n20 push up at least 3 set a day, for 4 times a week.\nJump rope or jumping jack 60 times with three set for 4 times a week.  You should look great in three months.  Better to be fit in the slow lane than the fast lane.  Best off all do not eat too fast, otherwise you will have problems.
274707
Begin with an 800 meter jog to get warm...follow this with some streching for about 20 minutes....then do some barefooted sprints in the grass(this will condition muscles in the foot that are not normaly used when wearing shoes)by running 100 meters then walking back...do this at about 7/8 speed and concentrate on your length of stride...about 10 should do....Next go to the bleachers and do 15 minutes of bleacher hops/runs...alternate between hopping and running the bleachers....for a cool down go do some block work....practice perfecting your reaction time in the blocks...work on control, height, and stride....Next finish with a series of run/walk 600s....about 4 should do nicely....it is always best to train slightly above your race distance...cool down by walking long stride a half mile////weight training is a seprate issue and should be done  about 6 hours appart from running workout....last....take a shower...you probably stink
770084
Take a breather between runs.  You might be causing oxygen debt, in other words you may be using too much energy at a time so your muscles aren't regulating their chemicals fast enough, depriving your legs. I'd say try cutting down the amount of mileage, or try running every other day to every two days.  But you don't want wait too long between, you don't want any lactic acid build up either.  That's why I think a shorter run on a regular schedule would work best for you.
921156
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.
1119367
If you want to lower your time by 3 minutes, you must run longer distances before you run the 2 miles.  Run 4 miles at a good pace. Then 3 at a quicker.  The body will adjust accordingly. If you then practice a 2 mile pace, continue to run at a quicker pace before hand.  This way the body is better fit for the race.  Attempt to increase in your heart rate before running so the body is already going.  I recommend jumping jacks because its less stress than runningan extra lap.
762952
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