run the 100 3-8 times a day 4-5 days a week. don't do it every day because then you will burn yourself out and never have time to recover (like it kind of seems you are doing now). drink lots of water before you run not to get cramps, then do a 3-5 minute jog as a warm up. after that stretch out. you should stretch out after the warm up and not before (remember this because stretching out before is almost useless) when you are done with your workout then do a cool down (same as the warm up) and stretch again not to be sore the next day. get a watch to time yourself and preferably do this at a nearby track at a high school. make sure your running shoes aren't very old and worn out. a eat stuff with protein and after your workout drinking a glass of chocolate milk can help you muscles recover quicker then normal. imagine how you improve during one season and now think about what you can do in 3 stay committed good luckgood luck with running and i hope this helps
