How can I make myself run faster and run longer? Have 3 weeks to do it in....?

There are 2 things you need to do here, increase your speed and increase your stamina.

I tihnk 2 1/2 hours a night might be a little much though, but you have the idea right that yuo have to put in hard work.

For all these, start with a 5 minute warm up jog (about 1/2 to 3/4 mile distance if you want to know how far to go)

Increase speed - several things to do, pick them and alternate between exercises on different training sessions.

1. Jog down a residential street, when you get to lamp post sprint to the next one, when you get to that lamp post then jog untill you get to the next one, then sprint..... Do that for 5 minutes then rest for a few and then run back the same way - jog, sprint, jog, sprint.... at the begining rest and repeat. Do about 4 of these sessions and jog home (you should be tired by now if you are sprinting enough).

2. Jog to a hill and jog up it, then run down it (this gives you faster legs - they have to move faster or you fall over). Rest. Jog up the hill and repeat a few times - say 45 minutes worth and then go home

3. If you have access to a treadmill, try these 2.

3a. Start it off at your normal speed then every 45 seconds increase the speed by 0.1mph, 0.2kmh and go for as long as you can

3b. Go on your treadmill and just run at a faster speed then normal for as far as you can go.

By the way an equivalent to the bep test on the treadmill is to set it going at 8kmh, 5mph and every minute increase the speed by 0.2 mph or o.5 kmh

Increase stamina

1. Just go out and jog, keeping a constant speed for say 45 minutes doing a circuit to get back home again and finish with a 5 minute warm down jog

2. Jog to a hill and run up it then jog down (quicker going up than down) - builds leg strength, rest at the bottom and then repeat for 45 minutes or so

3. If you can find sand dunes, run along them and back taking about 45 minutes

4. If you have access to a treadmill:

4a. Just jog on it for as long as your mind will let you before you get too bored

4b. Set it at your normal speed and every minute increase the incline by 0.5%, run for as long as you can (10 minutes is a good goal)(By the way set the speed to 10mph and then try it! Thats tough and good runners can manage 5 minutes like that before having to stop)

Apart from that some tips might be to make sure you sleep well the week before the test, 8 hours a night and also are well hydrated. The day of the bleep test get it into your head that you arenot going to be last - be determined todo better than someone who was better than you last time

Good luck

You can get far enough if you do EXACTLY this. I DID THIS AND IT WORKS. Every day for three weeks you need to go outside and jog. ai would start at 12 minutes a day. You need to make sure you stretch very well before you do this. When the second week comes, run every day for 14 minutes and when the third comes 16 minutes. Every day after you are done running, walk for about 5 minutes to cool down. Then run 50 yard sprints. Four a day for week 1, 6 for week 2, and 8 for week three. After your sprints it is VERY IMPORTANT that you stretch even better than your pre-jog strectch. Throughout the three weeks drink only water and possibly milk or oj in the morning. THIS WILL WORK. Ive done it myself.

Just focus on getting much stronger. This will help speed and endurance. Do heavy calf raises, dead lifts and hamstring curls. If you are looking for speed don't do long runs. That just teaches you to run slower due to longer foot contact times. Do the heavy lifting 2-3 times a week along with practicing short high speed cone drills/sprints.

interval training/ fartlek.

This is one of the most effective training techniques to make you an all rounder runner. i.e. It will allow you to run fast, and last long at the same time. Aswell as this, it makes you fitter, i.e. your heart will become stronger, and, it rapidly reduces body fat percentage.

what you do:

To warm up jog slowly for 5/6 minutes, but make sure you're not too slow so that blood flows to the legs at a higher rate than usual.

Stretch out. Do dynamic stretching. This type of stretching is when you stretch will making dynamic movement. This keeps the blood flow to the legs, arms etc etc. The other type of stretching is static. Only do this afetr finishing the workout.

This is all to prevent injury.

Now, run at a pace which you can keep for a long period of time at an increased breathing rate and heart rate.

Keep running for about 200m.

Then for 100m, sprint like there is no tomorow.

Then, go back to the initial pace and run for another 200m.

Then again for 100m, sprint as fast as you can.

Keep this pattern going for around 20 minutes.

After a while, you will notice that your sprinting speed will increase.

As you want to run fast for long periods of time, try to extend the sprinting time to something like 150/200m. This will increase your resistance to the fatigue caused when you sprint.

Anymore help, just ask me

Improve Your Running Technique Now!

If you can run the mile, I'd start with that.

Run a mile everyday until it starts to get easy for you. (Probably around 5ish days?)

Then up it one mile so you're up to two. When that gets easy increase distance again.

That's how I got my endurance up.

You need to rest once or twice in the week though.

Maybe one day of just nothing and another day of fast walking, biking, etc.

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Constantine Kenteris did at the Olympics. 200 metres in record time. Why? I'll tell you why, even though it shall cost me points. There were 7, rather large and fit looking, extremely well-endowed gentlemen, chasing him (top speed) 15 inches away from his 'cute' (and, rather 'concerned') 'rear end.' I think he broke the world record, and, took a 'lap of honour' at similar speed!

Have you heard of the term fartlekking?! Explained at the website below my friendd. It helped me in 2 weeks!

Tie a raw steak to your ankle right? THEN get a Rottweiler to chase you.

You'll run faster and longer than you ever have before - Guaranteed! =)