How can I make JV track as a freshman, and what advice do you have for getting faster?

I haven't been running much lately but in 6th grade I could run a 6 minute mile. In 7th grade I snapped my achilles tendon and spring ligament and was in a cast practically all year.. for 8th grade I was running 8 minute miles.. any advice for how I can get back into shape this year?How can I make JV track as a freshman, and what advice do you have for getting faster?
What were you doing in 6th grade? I hope you did your rehab. It sounds like it worked for you. If you went a year without doing anything and then another year where you weren't in shape, do what you did to get in shape for 6th grade.


Or if you didn't do anything is 6th grade do this now:


1) Run easily until you get tired then walk until your pulse drops under 130 then continue doing it until you 've run for 1/2 an hour.


2) Continue that until you can run the the 1/2 hour without stopping.


3) Increase your time running by no more than 10% a week till you get to 45 minutes to an hour.


4) Throughout all this, take a day off once a week. If your legs start to feel dead or you are tired at the begining of your run or you are not going as far as you had been you need to run less or slower. Cut what you are doing by 50% for a week, the next week do 75% and then continue with the same distance but slower. Good luck!How can I make JV track as a freshman, and what advice do you have for getting faster?
If you do long events like the mile, you should try to join your school's cross country team! That is the BEST way to get in shape, plus you will get to know your coaches and other runners who will be doing track. In cross country races are 3 miles long, and in practice you might run up to 7 miles. The season ends about October, so after that just try to run a few times a week until track starts to keep your fitness.


If you decide not to do cross country, just get running! Start out by running a mile every other day and don't walk. Every week go a little farther, maybe 2 miles, then 2.5 and so on. As long as you run regularly you will be in shape by track.