Sub 10 2mile

I ran under 10 min my soph year. Best thing you can do is increase your mileage to 50-70. Seriously. Every Sunday get out and run 75-90 minutes. Follow this schedule for a couple months and you'll be knocking on 9:30.

If your cross times weren't run on pancake flat courses, you should be able to run in the mid 9:50's.

thanks for posting, the 8k course had a few rolling hills, but not anything major. The 10k course was on what i consider to be pretty hilly. Any other input is appreciated, thanks.

Just for a second point of view... Not everybody needs high mileage or long runs to do this though. I ran 29:50/17:31/10:20/4:51 in high school and managed to bring that down to 27:30/16:18 in just one year of 20-30 miles per week with nothing longer than 60 minutes. Long runs will help and are good, but they are not likely the quickest way to get sub-10 for you. You need to get used to running at <5 pace, and harder paces for greater than 10 minutes.

For the former, try doing something like 4x1200 at or below 5:00 pace (you can make it progressively faster throughout the workout), with 3-3:30 jog recovery.

For the latter, standard tempo running. 3-4x1mile somewhere around 5:20-5:30 (even paced) or so with 1-2 minute jog between. That'll just get you feeling strong and improve your endurance a lot.

Many things will work, including mileage as previously suggested, but it sounds like you want to break it fast and are in shape to do so. Your current fitness, base training, etc. will all come into play for fine tuning these type of workouts specific to you, but this should work.

A 10:00 2 mile (let's say 3200m) is 75 sec per 400m. I would do a lot of strength workouts, but not as long as xc workouts, and probably at a bit of a faster pace. I would suggest doing a 20 x 400m workout one week, where you aim to run 75-75 sec pace with 60 - 75 sec. rest in between.

If your 1600m time right now is 4:38, then I would try to do 6 mile tempo runs at about 5:40 - 6:00 pace. Maybe make it a progression type run, starting out at 6:10 pace and gradually picking it up to 5:40 pace for the last mile. I would do a tempo run every 6 days or so.

Time segments are also good, where you run at harder than race pace goal, then take the same amount of time to rest. So one workout that might be good might go 1/1, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1. Actually, for this particular workout, I would suggest slightly slower than race pace, so like 5:20 pace, but that would be a good strength building workout.

However, it seems like youre probably very strong and fit right now. I wouldn't be surprised if you could do a week or two of good solid training and go out and run mid 9:50's. You're strength is already there.

Not that I am any kind of bench mark, but when i was a sophomore I ran 4:33 and 10:02, although the 4:33 was when I had peaked and the 10:02 was when I had kind of leveled off, so if you're like me, you're pretty close, and you probably have a lot of strength right now than I did then. Good luck.

Just do some long runs. That should make it easy. 4:38 should help already. I can break 10:00 far more easily than I can break 4:40.

If you can run 27:03 (5:25/mile) 8k and a 4:38 mile you can put on the spikes right now and run a 9:55 two mile pretty effortlessly. It doesn't matter what your previous PR was at that difference, most likely you could crush it as you are right now!

Run with confidence.

I went from 9:52 to 9:30.1 my sophmore year in highschool in 1 race. None of it was better training it was just wanting to make it to state. Stay focused but dont get too excited right away. Then get ready to drop one when the time is right.

Westmont is right. All of your times point to a pretty easy sub-10:00 (you might want someone to pace with you the first 6 laps). The training you have been doing has been more than adequate.

WESTMONT WARRIOR wrote:

If you can run 27:03 (5:25/mile) 8k and a 4:38 mile you can put on the spikes right now and run a 9:55 two mile pretty effortlessly. It doesn't matter what your previous PR was at that difference, most likely you could crush it as you are right now!

Run with confidence.

When I ran 9:58 my mile PR was 4:39, just for reference.

yes that seems about right my junior year i was like 9:57 and 4:36

i ran 9:56 and 4:36

You can break 10 now. Maybe even 9:55. The 10 km pr is pretty strong, you've got enough endurance. I imagine you are younger? Slowly up your mileage and you could be a great runner. Sorry for my writing skills, I am in Europe.

I agree with "irun" about doing tempo runs every six days or so. If you haven't been doing tempo runs so far, you will almost certainly see significant improvement if you start doing them now. Tempo runs are the single-most effective workout that I've ever experienced.

The key is to find the right pace for you. The general recommendation is to run at 10-15 secs/mile slower than your current 10k race pace (which should be close to your current ten-mile race pace). The classic duration is 25-30 mins. And the effort should not be all out, although you could be tying up a little bit at the end.

why isn't anyone pointing this out, maybe I'm dum? Your PR's in cross-country provided are 8k and 10k distances which tells us you are in college. Since that's the case, the only two-mile track time you should be worried about is your split en-route to a 5k PR. Your cross PR's mean nothing because they are cross-country times, we don't know if they are adjusted to reflect conditions and even possibly short course.

Excellent point. I wondered about that myself. It's hard to think of a situation where an athlete would compete in both the two mile on the track and the 10k in cross country! Something doesn't add up here.

You are right I am in college, but I dont' have a good training program ie. coach doesn't do much. and I haven't ever broke 10 in the 2 mile and I want to on my own time, not in a meet or anything, I would like to in a tie trial with help from teammates or something, just so i can say i've done it. And while teh 10k and 8k prs are somewhat irrevelant, I do feel they provide some sense of what shape i'm in, they courses were not flat as a pancake courses by any means and while they could be short or long it still gives some idea of the shape i'm in. Thanks to all the people who have given positive advice, unlike the typical trolls of letsruns

Time* trial sorry typos

NoNoNo it's negative to do over 50 until college, unless you plan to be done running after high school. Sub ten is very likely judging after your shorter distances. But with those 8k and 10k times you are robsbly even faster so a 40-50 mile program should get you down to 9:30 or so. During the season it should be quality miles over quanitity