Does somebody have any good advice on how to get better at running?

I've been on the school track team since it started (around february/ march) and I still haven't improved much. I run long distance and my races are the 800 and the 1600. Although track season is almost over I still want to improve over the year and get as good as the other girls. My endurance is pretty good, but I'm just not as fast.Does somebody have any good advice on how to get better at running?
Train on hills.





That's usually considered the most straightforward way to ultimately improve speed.Does somebody have any good advice on how to get better at running?
Ahhh. Speed is the most fun to work :p intervals!


Try this out:





Monday: 2x400 sprints with 400 jogs in between


4x200 sprints w/ 400 jogs in between


Sprint a 200, jog a 50, sprint a 50, jog a 400 (repeat 3 times)


6x100s walking in between





Tuesday: Recovery Run: couple miles





Wednesday: 4x400 sprints with 800 jogs in between


4x200 sprints with 400 jogs in between


4x100 sprints walking 100 in between





Thursday: Recovery Run: couple miles





Friday: 4x400 sprints with 800 jogs in between


4x200 sprints with 400 jogs in between


4x100 sprints walking 100 in between





Saturday: Recovery Run: couple miles





**the key is not to stop in the intervals!
your probably not as fast because you dont have the rotation in your legs that other girls have in order to get their legs down faster and puch forward. you have to train yourself to make your feet hit the ground more often. but for your races, you should take longer strrides. work on your arms. your form is what will pull you through the race
take big strides and breathe out your nose..it saves energy, i do tht and my time for the 800 m dash is 2.16...whts urs????

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