How can I Run faster and longer?

If you can only run half the perimeter of the football field, Im sorry for you. I was running 7 minute miles in 6th grade. Of course me and my friends were unreasonably athletic, but its just the way it is, genetics and all. Theres not much you can do in 1 week to prepare other then wake up in the morning and run, but What your looking to do is expand your Aerobic Capacity (VO2/Diaphragm Efficiency). To do this Wake up nice and early in the morning, (Dont eat before running(For Extra fatloss)) stretch, and go on a nonstop run (no breaks) for atleast 25 minutes. Dont forget, the body will not make you a better runner until stress is put upon your body to do so. So if your body sees you are working hard every day to run faster/longer/easier, The body will begin to become more efficient (No surprise) and you will get better at running. Running is no different then putting on muscle, as long as its not the same distance you always do, and your body is able to recognize the need for a more efficient way of performing the task (aka you being worn out after a workout) You will begin to get better at running. I stress stretching before and after the run, I also suggest taking a nice slow run if you run 2 miles in 25 minutes, no big deal. Also I reccomend doing some sprinting, hours after the run. 3-5 sets of 100meter sprints will work pretty well. Night before the run load up on Carbohydrates (Not so much that you poop it all out 1 hr later), but just enough So you are full of energy the next day. Pasta always works. Next On the morning of the run, wear nice fitting running shoes (I dont suggest buying cheap ones, If your not going to commit, just run in the most athletic shoes you have.) Wear a nice loose T-Shirt to gym and wear good pants that will stay on your waist, You dont want to have to be bothered to pull up/down your shorts will your running. Eat no closer then 2 hours before the run. No dairy, absolutely nothing, Dont even bother with the Yogurt, and ditch the Frosted Flakes for breakfast. During the run, dont go out to fast, there are likely to be some track/distance runners who will run the mile in half the time you will, dont chase them, let them go. Run steady, and do not slow down, everrr, slowing down ruins adrenaline flow. Your probably wondering, how do I run without slowing down? Start slow, gradually speed up. Good luck my man You'll do great.

Damn you suck.....Just run longer. Remember you dont have to sprint, you can just jog. Just try to jog for 15 minutes straight. I remember in high school I beat most of the football players in this mile test because instead of sprinting, I just jogged and I got 2nd place and a 100....Nice.

STRETCH!!!! i cannot stress enough how you need to stretch. You take longer strides instead of smaller ones thus running faster. Touch your toes without bending your knees. and stretch other parts of your body not just the back of your legs.