Hello,

You need to improve your running speed!

You must Add running drills to your training for stronger and faster legs. Running drills help build strength and flexibility in your legs. They increase your range of motion, your stride length and frequency making you a faster runner. Many sprinter's use drills to increase their reaction time and fast twitch muscles.

You can ask more drills from your coach! If you do not have a coach try below drills for first!

*Start with a good warm up of easy running
*Always finish your training with an easy jog or walk to cool down. Then follow up by stretching your lower legs and back.

Running Drills:

1) Butt Kicks
Jog forward with small strides while swinging your lower leg behind so your back heel hits your buttock. With each step kick your heels to your buttocks. Your arms are in a relaxed running action and your knees stay low. After you're comfortable with the action increase the speed of this drill.

Do over 25 to 50 meters, two to three times!

2) High Knee Lifts
Raise one knee at a time up to your chest while lifting the opposite arm. Try not to lean too far forward or back. You're landing on the balls of your feet and moving your knees up and down rapidly.

3) Skipping with High Knees
Skip lightly, stepping from one foot to the other with high knees. Focus on lifting your arms and knees high in an exaggerated action while skipping.

4) Skipping with Long Strides
Skip lightly, stepping from one foot to the other with a long stride. Focus on lengthening the action of your arms and legs in an exaggerated way while skipping.

5) Running Backwards
As we spend all our time running forward certain muscles can end up being overdeveloped. This drill can help restore some balance to your body with a counter movement. Running backwards does a great job of strengthening your hamstrings and helps with stiffness in your lower back and knees.

Hope this will help!
Good Luck!

simple logic for you to run faster, if u want to run faster u need to sweat out more stamina from ur body

that can only possible if u can increase ur jogging time very much !!

You have to sprint. Do your usual 2 or 3 mile workout, BUT Sprint all out for as far as you can go. ( I make it about 1/8 of a mile) walk till recovery, about 30-45 sec. then sprint all out again till you are about to pass out then walk to recover. Repeat this for your run, you will be suprised your time will not be too far off your usual time but your body will be ready to turn it up a notch next time.

Focus on interval training to improve your functional threshold