Running the two mile- PR tips?

High School Running Distance
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  • 3218runner

    Anonymous Poster

    4 weeks ago 04/10/2024 9:12am EDT

    Hello, I am a high school female distance runner who is running the two mile tonight at a dual meet.

    My PR is 13:42 from last week with wind and cooler conditions (around 40 degrees)

    My only other competition was a girl who ran high 12s so I had to run it by myself

    My 5k PR is actually faster than my two mile (low 21s) so ideally I would like to run low 13s this season

    Tonight I want to run around 13:30 with no runners at my level yet again but how would you pace a 13:30 two mile? There are better conditions today. What should my ideal splits be. I tend to go out too fast so a slight positive split would be realistic. Could I run another PR this week? Thanks.

  • registered

    NigelC07

    Member since 07/23/2023.

    11 posts. Last post 4 weeks ago.
    4 weeks ago 04/10/2024 9:28am EDT
    re: 3218runner

    If you are a low 21 minute 5k runner there is absolutely no excuse for you to be running 13 minutes in the 2 mile. I know girls with the same 5k PR as you that are able to run 12:30. That should be your goal.

  • thearb

    Anonymous Poster

    4 weeks ago 04/10/2024 1:12pm EDT
    re: 3218runner

    Try get through at least a quarter of the race without putting too much care into the pace. Once you’ve found a rhythm, it’s much easier to keep pace and even speed up the second mile. Distance races beyond a mile are best ran (for time) by negative splitting (second half faster).

    Or focus on finding your cadence and staying relaxed the first mile and then working hard and focused the next. Some runners do best with more focus on the race, some do better trying to clear their head and ‘run free’.

    Always aim to compete, whether against yourself (voice in your head telling you to stop) or competition. Times come from giving your best, don’t put so much weight into a time.

  • registered

    Daches

    Member since 12/30/2022.

    15 posts. Last post 4 days ago.
    3 weeks ago 04/10/2024 6:55pm EDT
    re: 3218runner

    Well, you’ve probably already ran, but clicking off 95 second laps would be ideal. Based on your 5k time, I too think you should be able to get to 12:45 at least. I wouldn’t get sucked into a 6:15 first mile if I were you. Hard to do running running alone or someone faster than you

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