Things You'll Need:
- Running shoes
- A timing watch
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Step 1
Build your mileage base. You need to be running at least 15 to 25 miles a week in order to get better. Do one long-run at least once a week. A good rule of thumb is that your long run be about 25 to 35 percent of your weekly miles
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Step 2
Know your pace. Set a goal of the speed you want to run, and usually do your training runs at about 60 to 90 seconds slower than that.
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Step 3
Speed work is a must. At least once a week, head to a track to get some fast running in. Talk to a coach about setting up a good routine, but a mix of middle and short distance runs on the track is a good start.
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Step 4
Alternate your runs. For example, one day do a mile at race pace, and then a mile jog, race pace, jog, race pace, jog. This helps build up your speed and endurance.
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Step 5
Finish strong. No matter how far you have run always end your run strongly--don't limp up to your door.
