Run-Down Forums

[Guest]

hey, im 14 and for varsity soccer i need to be able to run to miles in under 12:45....my best time so far is 17:47...which means i have to improve quite some bit.......any adviceu can give...im 5'8 168 lbs.....im kinda big but i need to run the distance

[Dan]

Hey there. When I started college I was 5'9" and 161 pounds. Within slightly over a year of distance running and eating massive amounts, I was down to 144. Moral is, exercise hard and your body will figure the rest out.

As far as your goal times... I would break it down into 1 mile or shorter goals. For instance, you'll need to be comfortable at 6:20/mile pace, so work on building up to that. Run 400m or 800m at 95 seconds per lap and work on extending the distance you can hold this for. Also, you'll want to get some runs in longer than 2 miles. 4 miles would probably be a good distance for you to get comfortable with, so that 2 miles seems relatively short.

Good luck,
Dan