Need help improving my 6 mile time! please help =]!

[Scowty]

Hey, my 6 mile time is currently around 48 minutes, which is pretty good i'd say


I'm trying to get it around 40-43 minutes

I need some tips on how to shave off those 5-8 minutes, thanks a lot if you can help ! =]

 

[tracyclang]

you need to do speed training. For ex. on a track run some real fast 400's and recover. Do that a few times concentrating on the time of each 400. Also interval training with sprint work. Gotta get those fast twitch muscles firing. PLyometrics 1-2 times a week help build those muscles. anymore than that and it might be too much. When running outside sprint (all out) every 2 telephone poles and recover every three, that will also help with speed. Proper stretching of the hamstrings will give you a bigger stride and enable the muscles to fire better as well. The more flexible a runner is the less restricted the running is. Happy trails!

 

[Phate89]

Keep running your 6 miles, but try running in intervals until you can run the entire 48 minutes at a faster pace.

 

[Dry]

Run Faster

 

[[Focus]]

Have you tried running faster?

 

[dougp25]

Intervals and speed training. I hate speed training but there really isn't a good substitute.

 

[fit4life1976]

3 x 2 miles fastest race tempo once a week (5 min slow recovery jog )
4 x 1 mile faster than race tempo once a week (5 min slow recovery jog)