2/4 mile

[Squirt]

So this year I've joined track again sand this time iVe decided to join Distance. There are kids (varsity) that can run the whole mile without slowing down.
I want to be able to do the same by the second week of February.
My problem is that halfway through my second lap (4 laps is 1 mile) I get tired and have to jog. I really want to make varsity but I have almost no stamina past that second lap.
Anyone experienced can you please help me? Should I start by jogging or just keep running at full speed ti'll I build the stamina. Ty.

[TheDrop]

I am doing track aswell, but for sprints (200m)
2mile+ is crazy, im guessing its 3000m? My last 2mile was 14 5secs

People say you should breath out when you hit the ground w/ your left foot to not feel cramps but that doesnt really work for me lol, so i just run at a same pace for the whole thing, try to think of other shit than cramps lol.

[_Clitrix_]

i can clear 14 on a beep test quite easily.
a sprint that far, will need a lot of training, such as everyday, do 100m sprints repetitively till you physically cannot sprint any further.

[heroo]

you can't build up your stamina at full speed. first you need to jog until your stamina has improved so that you can run the mile easily at medium speed. once you can do that, you can start on the speed. gradually build up your speed. but first and hardest thing is to get your stamina oke.

[MrTwilliger]

To me, the biggest factor is your diet. I found that by cutting down on overly fatty and sugary foods, I naturally felt a lot fitter. I'm a naturally thin person, but I never use to be too fit. When I changed my diet I had a lot more energy and my endurance and stamina went through the roof. The more I ran (long distance, I'm not too fond of short distance) the better and better I came at it. I went from struggling to complete 3km's to running 12+km's with no problem. Diet and practise was my key, although short distance may be a different story.

[Gaigemasta]

Long distance I believe is the most demanding part of track.

You need to cut off carbonated beverages, Milk 1%, Orange Juice, and Water.

Healthy dieting is depending on you, so you'll need to look that up.

Take weights, up to 20lbs, and run with them if you're allowed, and use dramatic arm swinging. This improves arm stroke technique giving you better momentum.

Though you do long distance, you need to do sprints as well. Sprint as fast as you can for 200m constantly.

Other days you want to do hill climbs, run up a hill and lower your body but not to the point where you like an idiot and take short steps up. When coming down, have long strides and slightly leaning back.

Try to run 5m at a time when you can as well, that will build up endurance the most.

Lift weights, and squat.

Lifting weights improve arms, and squats build up legs.

Eat about 24g a protein a day and every other day exercise your lesgs

Hopefully this will help, I used these techniques in track as well

[Fiction]

Sounds to me like you got a damn good track coach... Oh wait...

[Pinoy_Archer]

from /fit/