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That is a BIG time to cut down, and you must be patient, you are not going to cut your time down by that margian in a day, But these, over a period of time should certainly help you out: --------------------------------- High Intensity Shuttle Run Pace out 30 meters on grass or a running...

Yes that is a very good time for your age. I'm the same age as you and I sprint the 100m in 13.30 seconds but I'm a fast sprinter. I'm also good at middle distance and long distance. Well done!

Steps: Step 1. Increase your turnover. Turnover in running refers to the number of times your right (or left) foot strikes the ground in 1 minute. Think of it as RPMs. The faster your turnover, the more distance you're covering in a given period of time. Elite runners usually clock around 90+...