I'm a freshmen at high school i run 13.5 100m but i'v been in cross country how can i get faster please help.?

Build your upper-body man. Get some weight-training done.

run regurally but make sure you can get rest so u dont burn your calves off need more cardio XD from the US

try adding some tempo workout where you run just under your 5k pace, or intervals work very well at improving speed such as half-mile repeats, or 400 repeats; run them FAST with about a 1-2 minute break in between. also work on your start and running form.

You can do more sprint-specific training: weight work, parachute drills, bounding drills....basically developing explosive power and quick turnover. That being said, sprinting is mostly genetic. If you're not one of the fastest sprinters right off of the bat it may make sense to focus on somewhat longer events. The 400 suits less explosive sprinters, and the 800 is for endurance runners who have a good kick. You will also be developing quite a bit as you age up.

Make a commitment to train for three days a week. Alternate between longer and shorter runs. also do not forget to stretch. ALWAYS warm up before you stretch. If you stretch out cold muscles, you are just asking for an injury. After a minimum of one month of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days: * Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes. * Day 2 - Rest day * Day 3 - Easy 30 minute run * Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes. * Day 5 - Rest day * Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike. * Day 7 - Rest day. 4. Try challenging yourself once every two weeks or so with this technique: * Find a local track (1/4 mile) or flat surface (1/4 mile) to run on. * Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog). * Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles. 1. if you do a 5k for instance, make sure you have a lot of speedwork, then long distance. you can increase your speedwork-outs by taking off time not distance, do not just start doing hard workouts, make sure you have about 1-2 months of running before you start speedwork. for the first month or so, do about 1-4 easy; walk it if you want. 1. * Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time. 1. * pace your self, if your doing a 5k workout you can pace your self according to your mile pace. * Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch. Stretching is very important after running. If you don't stretch, you will start getting pains in your feet for the next few days and it will be a bit difficult to walk. Some good stretches are flamingos, and touching your feet while standing up. While touching your feet, be sure to avoid bending your knees, or it won't be a stretch anymore. 2. Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 one minute reps of wall-sits two times a week along with lunges with light weights or a medicine ball. 3. Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with. 1. * but remember just have fun, running is fun!!!!

get ankle weights

Slick your hair back. It looks like you're running faster.

hmmmm impresive time. i have a 12.3. and im in 8th grade. dont do steriods. thats sickening. do the whole protein shake thing and then excersize. ive heard it works

steroids....