Hello, I am a 16 year old male, 5'10, 135 lbs. Lacrosse starts in about 5-6 weeks, and I really want to get faster before trying out (Because I want to make varsity this year.) My main problem is that I am not exactly slow, but I am not fast either. (My mile time is about 6:15 - 6: 30) So far I have been doing lots of cardio; 1hr a day, 7 days a week, (I work out very hard, and very rarely get sore, and have never gotten hurt. So a rest day is not needed.) I run 5-6 miles a day, and do moderate amounts of lifting.
For my diet, I eat Fiber One Cereal with a non fat yogurt, and seasonal fruit, for lunch I usually have a turkey and swiss sandwich and an apple/orange/banana, and for dinner I usually have some kind of a whole wheat grain (Usually whole wheat pasta) with a lean cut of meat, (Turkey/chicken usually) and a salad/ssteamed veggies. I almost never eat desert, but when I do, I usually have yogurt, with honey and berries, so thats not to bad.
I have been following this exercise + diet for 4-6 months, and today we had our first preseason conditioning, and I did notice a very small improvement over last year, but I was still not the frontrunner, how can I get faster for lacrosse? (In lacrosse you run full speed for 3-5 minutes at a time then you will essentially take a 3-5 minute break while the other team has control of the ball.)