I have a PE final and I need help!?

about the hill issue you are having...

Ideally if you find a long hill say 400-800m long and once a week run up it hard 3 or 4 times. This would be a hard days training so do it 3 - 4 days before a race. It will build strength in ankles, thighs, stretch achilles, increase leg power and strength endurance. best if run on toes more like a sprinter, use your arms to keep your leg rotation fast. Driving your arms is most important. Lean slightly forward and keep looking up. Lift your knees up in a driving action. Your strides will naturally be shorter. Mentally you need to keep focused on what you are doing, which will help with your race concentration. When coming down hill, take it easy to look after your legs as it is very hard and damaging to run downhill (particularly on hard surfaces) . However when racing downhill then lean forward so your body is almost at right angles to the ground, drop arms low below hips. Source(s): got from post from Experienced runner & coach.

we are only allowed a limit amount of words for our post so here is the website on what you should eat...

http://www.halhigdon.com/Articles/Diet.htm

i will also post it below so that you can just click on it to go to it. its the first website listed under sources.

now you wanted additional information as well. its a good idea to build up your leg muscles so that the run will be easier for you. that information is the second website listed below. i will aslo post it here so theres no confusion.

http://www.the-fitness-motivator.com/leg-exercises...

there are pictures in the website as well so that there is little room for mistakes when you do these exercises. remember if your not going to do the exercises properly dont bother doing them at all because if you do exercises the wrong way you can end up hurting yourself rather then helping in the long haul.

hope this all helps you ^^

Practice running 10 min miles. Find out where a mile from your house is, I use Google Earth. Use a watch or your ipod or something and run a slowish mile. Find the 10 min mile pace. Then try running 4 miles at that pace the next day. Time that. You should try to keep up the 10 min mile pace every mile. If you can do that, Time your 3 mile. If you can do that in 30 min, you are good! Going up that hill, take small steps up and take advantage of that downhill to take bigger steps and go a little faster. Add probably 2 min to the timed time to be safe. Most people can keep up a 10 minute mile pace, I'm sure you can do it! Good luck!!

PS-As for the eating- Drink at least 60 oz of water the day before. Eat carbs for dinner the night before, like pasta. Then, eat a pretty light breakfast, like a couple pieces of toast or something.

first of all this will be REALLY REALLY HARD if you want to have any hope of passing you must do these things.

1. drink LOTS of water 2. run 5 miles today and tomorrow you have to push yourself (it will hurt, but you have to ignore the pain) 3. drink more water 4. the night before the fitness test the eat a ton of carbohydrates but not too many (if you don't know what carbohydrates are they are grains like bread, rice, pasta etc. make sure that they are whole grains if possible) 5. drink more water 6. get to bed early 7. eat a good carbohydrate filled breakfast 8. drink more water 9. before the fitness test have a light snack about 30 minutes before the run like an energy bar 10. drink more water 11. pace yourself when you are running 12. keep running even though it hurts (if you get a side ache don't stop running if you stop you won't be able to start running again 14. while running breath in through you nose and out through you mouth. 15. when you have reached the hill increase your speed. 16. don't stop running even though you feel like you are going to die (REMEMBER THE MIND WEAKENS BEFORE THE BODY) 17. when you are on that last little bit of that hill dig deep and muster all the extra energy you have and sprint to the finish line 18. after you have finished drink plenty of water or drink some gatorade to rehydrate yourself. 19. while you are drinking the water go walk around for a while or else your calves will kill and you will barely be able to walk in about 15 minutes.

HELPFUL TIPS

remember this: THE MIND WEAKENS BEFORE THE BODY think of that when you are running and don't think that you can run any farther.

STAY HYDRATED it sucks to be dehydrated

KEEP RUNNING DON'T STOP

icy hot works miricals

take some asprin before you run

if you get shin splints(that is where the cartilage on your shins tears off of the bone they hurt a lot) get a frozen water bottle and massage your hurting shins with the frozen water bottle

have proper running form (go to youtube to help you with that)

I hope that this helps you :)

I agree with creed, it might be too late but i still have a couple handy tips. First, the day before you need to be drinking plenty of water, bring a bottle of water to school and be drinking it, you should need to refill it by lunch time. For dinner you should eat something with a lot of calories like some meat, pasta, and potatoes. On the day of your run you need to be drinking water but don't drown yourself if you drink enough the day before you won't need much and if cramping is an issue eat 15 to 20 potato chips, i know that sounds weird but the sodium in it is beneficial. As for the run, i personally breathe in every 3 steps and breathe out every 3 steps. When your feet hit the ground land on your heels and roll off your toes to reduce loss of momentum. If you are running with other people you can use them to your advantage, pick someone that's is as good as you or a little better and just run right behind him. This will break wind for you and you'll actually preserve energy and if you feel this person is too slow don't hesitate to pass. When you go up the hill don't power through it, keep your legs moving at the same speed but cut your strides in half (take smaller than usual steps up the hill). Don't forget to cut corners as sharply as possible because you want to run the least distance possible. Relax you muscles as you run, this means keep your face relaxed and don't run with clenched fists, this makes it harder for oxygen to get through your blood flow and causes a waste of energy. Keep these tips fresh in your mind and i hope it helped, good luck!!!

hon, weds is a little late to get your act together for a 3mile;; eat carbs, but a little about a half hour before you run, then a meal afterward;; you've got to practice for the 3mile by running 5;; your mile time should be less than 9', mor like 7.5', & you should be using the same pace throughout;; breathing techniques are the most important & if you're faint it's cuz you probably do not sip on water throughout the day, or, again, your breathing techniques are flawed;; try listening to the pitter/patters of your feet, for every 6-8 paces, breathe in, 6-8 paces breathe out & that should @ least get you started..gotta be out there everyday..the 3rd day is the killer, but after that you will FLY!!! good luck!!

well i would just say get a good pace and stay there and runn down the hill