Things You'll Need:
- MOTIVATION! It'll be hard to run that fast of a time if you're not fully commited to the plan.
- Running Shoes
- A watch (very helpful)
- (Optional) A running buddy; somebody at your own pace who you can communicate with on easy runs and you can compete with on hard runs.
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Step 1
Go out and run a 5k. Get to know your pace so you know how much you need to improve. Also, find a place where you can go out and run, maybe around your neighborhood or on a track or really anywhere.
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Step 2
One of the best techniques is running fartleks. A fartlek is running at different speeds. For example, you can run hard for 30 seconds, then easy for 1 minute; whatever works for you. Other things you can do are running from street light to street light fast or slow, or anywhere where there are stopping and starting points that you can use.
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Step 3
Run long distances to increase your endurancy. Every two days, go on a long run, no longer than 8 miles, but atleast about 4 miles.
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Step 4
Have atleast one day off a week for a nice easy 25-30 minute jog. Slow enough to where you can talk, but fast enough to where you can't sing.
