I'm looking for some help, i've been trying to take time off my mile i'm stuck between 9 and 9.5 which is unacceptable for cct any suggestions on how to take time off ,also how long do you recomend someone train for before they try a pratice past. Thanks for any feed back

Is that your single mile average?

ruiza997, there's only two ways to run faster. Either lengthen your stride, or increase your rate, or both. Sounds easy enough, right? If you go out to run, and you run the same way each time, then you won't lower your times.

Read through the running section here in the forum. You will find a lot of information that will help you get to be a better runner. After you're done reading everything, and you still have questions, then ask away.

As for giving yourself a practice PAST, go ahead and give yourself one now. This will give you a base level. Then give yourself one, say, every Saturday morning. If you work hard during the week, you should see improvements every week.

good luck.

Of course the running forum will have good suggestions, but remember the most important thing to run faster is to actually get out there and run. My problem was push-ups, and to improve my push ups I bench pressed. That did not work. If you're improving your three mile time, run three miles.

My avg. is 9 min

ruiz,

see PM.