I need to improve my run time?

I would suggest that you mix some track workouts into your training routine. Start with 10x100 repeats on 30 seconds rest and work your way up to 200's, then 400's, then 800's. This type of extended sprint work will result in much faster times as your body learns how to process the lactic acid buildup, increasing your VO2Max, or the body's ability to carry oxygen to the muscles. Be sure to maintain your weekly long runs to continue to build your aerobic base.

Good Luck!

Go run like the wind with weights around your ankles, then take them off for the race.

run 3 mile then walk a mile until you can handle 4 mile

the butt is very important for runnin and jumpin and stuff. if ur gonna do anything make it ur focus. go to muscleandfitness.com for excercises or bodybuilding.com but do the strenght ones not bulk