morning runs

Question
QUESTION: Hey,
I'm Lily, and i'm in 8th grade.
I'm not exactly a good runer, and according to my parents, i'm not really fit either.
In our school we do the mile twice every year, and my score is always around 9-10 minutes.
I'm starting to run in the morning right now to help lose weight and to improve my mile run. By the end of the year, i want to be able to do the mile in 9 mins or less.
How often should i practice? and How long should i run in the morning.

ANSWER: Hi Lily
I would work up to 5 days a week for 30 minutes.I would also 2 days a week about 10 minutes into the run allternate the pace where you pick it up for 2 minutes and then slow down for 2 minutes,working up to where your slow pace is 1 minute.You want 2 days in between the speed days.Then do a 1 mile time trial once a month to keep you focused on your goal.Any other questions just get in touch.

All the best

John

---------- FOLLOW-UP ----------

QUESTION: Hey! Thanks! That helps a lot.
Well, right now I'm thinking about running in the aftternoon on weekdays because I can't wake up EARLY in the morning. [I tried, but it really doesnt work] And since I have soccer practice after school, I could just run after the practice ends.
Do you think that is a good idea?

LiLy

Answer
Hi Lily
If you really think you can't wake up then by all means go for it.You got a do what you got a do to succeed in life and sports.What i would recommend is split your 5 day training i gave you to 2 mornings,2 afternoons,1 weekend.Your going to have to be very carefull of injury and insure you get proper nutrition.This is a tough schedule including school.Also make sure you get some good sleep or you will crash.

All the very best

John