Sprint work, son. Fartleks or whatever the fuck for as long as you can take. Jog/sprint/jog ad infinitum

>their
Why can millenials not into homophones?

>>36820472
Social media lets uneducated fucks spread their shit grammar everywhere. And OP, just keep with it, try to break 7. Two weeks isn't that long, don't be discouraged if you haven't seen too much progress yet.

Pick a target time (lets say 6:30 for a mile)
divide that in half and you get 3:15 for a half mile
divide that in half and you get 1:37ish for a quarter mile

Practice running single laps on a track at your target pace. Do 4-6 per day a couple days a week instead of longer, slower runs. Take a few minutes rest between each run
This will do two things for you:
>a. Familiarize your body with the pace you want to run
>b. somewhat better cardiovascular training than long runs

Also, add some interval work for serious cardio gains
>source: former trackfag

>>36820203
interval training

>>36820360
This is the best way, went from around an 8 min mile to 6 in a couple months

>>36821181

Thanks

>>36820472

Sorry, dad. We didn't get ur h8red of gay people.

>>36823395

There's a difference between having an opinion on a social issue and being a flat out retard who can't properly use their native language.

>>36823683

Fuck off nigger!