my mile time is 9:31 how the fuck do i make it better

Have you tried running faster

>>41605223
my deadlift is 405 how do i make it better

>>41605264
bruh i can deadlift way more then that

idk how to improve cardio though

>>41605223
Run 2 miles and try to complete it faster and faster then a month later run 1 mile and it will be a lot faster

My mile is 7 mins at 91kg so idk if u shud listen to me

>>41605223
Get on the treadmill set a speed that is difficult but doable run one mile. Next week increase speed. Repeat

>>41605223
Lose weight. Run farther.

>>41605264
Have you tried running faster

>>41605223
Do some hill sprints after your mile run.

>>41605223
Drive a car.
Once you hit a freeway you'll be doing a mile every 50 seconds.
>>41605264
Use a forklift those things can lift a gorillion lbs.

>>41605223
Try moving your legs at a higher rate than you currently do.

>>41605223
run longer and longer

have separate days where you something different.

I'll give a weeks example. I used to do this schedule in high school. My mile time was 5:16, and my 3 mile was 17:45. Not amazing by any means, but I am sure that those would be acceptable to OP.

Monday: 8 or more miles, around 50% should be hills, remember to stretch.
Tuesday: 5 miles, easy, go slow and stretch
Wednesday: warmup 2-3 miles, 3 1 mile intervals. For the intervals go as fast as you can while keeping the 3 miles equal times. stretch
Thursday: same as Tuesday
Friday: same as Tuesday
Saturday: long run 10+ miles, try to include hills, long but normal pace.
Sunday: day off.
cont.

>>41606387
cont.
On the easy days include some core workouts. Stuff like sit ups and planks. Before the intervals do 8 football field size sprints. Always remember to drink water, and to stretch often.

If you are doing wight training, then just run 4-5 miles on Monday, Wednesday, and Friday. Alternately you can just run 2-3 miles a day. If you are doing either of those, include 4 sets of sprints football field size.

Again, drink water and stretch. Most of the speed in the mile is going to come from being able to do the pace throughout the whole mile. As long as you have a good cardio, and do the sprints you will have the speed and endurance.

If you really want to go fast, do a warm up before the mile. 2-3 miles should be good.

lastly, remember to scale this to you. Start at distances you can manage. On Monday if you cant do 8+ miles, do 4-5+ on the rest days only do 3. But try to increase the distance weekly.

This thread is full of idiots. You need to run slower to make your time better. Didn't your moms husband read you the tortious and the hair?

>>41605223
Throw yourself out of the window.

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>>41606514