I have a guy friend who has recently increased his pace in running and long distance. I asked him what his trick was and he told me that pacing your breathing is really important (I pant a lot when I run - not attractive) and he really draws out the breaths. He said it's uncomfortable at first because you have to adapt your breathing style, but it's possible. Three months later and I'm still panting
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9'40 is almost 10 km/h which is a very good running speed. 15' is slow, more jogging speed. When you start, don't run too fast so you can warm up. And then slowly go faster. Try to run around 8 km/h and keep that speed for a long time. Once that goes well, start increasing your speed.
You can always do 100 metre sprints! Do it 5 times a day! And try to do your best! It will develope your leg muscles and your breathing rate which will improve your speed and endurance!
Run run run run run run run run run run run run run run run run run.
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Breath like a race horse and stomp hard jk.
But what I do is:
1. Think about mental math
2. Stare at the ground
3. Breath like a race horse. (Really hard and mostly at once haha)practice. it's the only way.
Run high intensity intervals. By time or distance.
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