How to drop my two mile time?

Training Advice/Discussion

9 years ago 04/01/2015 10:27am EDT

Background:

I ran ~30MPW for 3 months before track season started.

Season started Feb 23rd. On Friday I ran a 11:24 and I had a little left in the tank. I want to get down to like 10:4x or so by the end of the season or even faster if I can.

My average training pace is like 7:30 for a regular run and around 6:15 for tempo runs. I am running around 35 MPW now. What should my areas of focus be to drop my time?

I also ran a 2:16 800m yesterday if that means anything whatsoever.

I don't have a mile time to go by however.

Thanks!

9 years ago 04/01/2015 10:59am EDT

re: Trackster1058

You need to be doing workouts at or faster than goal race pace with little rest.

Like:

12x400 at 82-83sec with 60 second rest in between. Once 83 feels too slow, start either lowering the pace (only 1-2 seconds at a time) or (I'd recommend) reducing rest period to 30 seconds between rest.

5/6x 800 at 2:45 with 2 min recovery jog. Same as above, when the pace feels too slow, lower rest or lower pace (slightly).

These workouts will put you at 10:40 within a month or so.

Good luck

9 years ago 04/01/2015 11:05am EDT

re: Trackster1058

Work on running each lap a little faster than when you ran 11:24. Good way to improve your time.

9 years ago 04/01/2015 11:53am EDT

re: Trackster1058

to drop ur 2 mile time u need to run 2 miles faster than u ever have before

9 years ago 04/01/2015 3:25pm EDT

re: Trackster1058

Either increase your sprint speed or increase your endurance. The same solution applies to every event.

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