quickest way to improve 2 mile

it really depends how much time you have from now until the spring season starts.

the easiest way to improve, that I've found works well, is simply waking up every morning and going out for a 30 minute run plus 4-8 100m strides at the end.

the 30 minute run will give you the aerobic work, the most bang for your buck, and the strides (if done with good form) will improve your economy.

this easy running on top of what you are doing on the track after school could help a lot.

but really to help you, I and everyone else, we'll need more information on how much time you have until your coach starts telling you what to do.

would 6 weeks be enough time? maybe even just 3?

bump

dude theres no secrets to it and yeah 6 weeks is enough to knock that time off

its simple...decent mileage with 3-4 quality workouts a week...theres no magic to it

as a high school senior aim for at least 55-60 miles a week and while your workouts might be mandated by the coach, if you have any input suggest a long interval workout, a short interval workout, a tempo, and a long run of 11 miles or more

if you stay healthy...youll get better

again theres no magic to it

Run more.

EPO along with high mileage.

The Paperboy wrote:

Run more.

Basically, run more. What Ricky Bobby and hmmmm said sounds like a good way to do it.

i think the first place for you to start would be faster tempo runs. dont put any limits on yourself just because its not a "track day"

i remember i used to get all of my real work done on the track because its track season and all other road days were just for recovery. well, you really have to work in a correlation of the 2. i didnt read your whole post, but have you started doing longer intervals such as 600meter repeats or 1k repeats?? i highly recommend that you go do these on a wide, grassy area. they really take your mind off of the "distance" so to speak, because theyre not on the track. mark off a 1000meter lopp in a local grassy area and start doing your actual workouts there.

i remember those 8 laps of an outdoor track used to seem long. usually went out at 75 pace for first mile and slowed down to 80 pace second mile and ran 1020ish, but not im able to run 75 the whole 8 laps PLUS my kick. this is also what the kenyans do for middle-long distance track races.

as far as track workouts go, you need to run 600s and 1000s as well. the best tip that i can possibly give you is that when you run your 600's, make sure the first 400 is in 70 and then the last 200 ALL OUT!!! this will help you in the last half of your race as well, and also help you with your kick.

good luck, and remember that it is truly a challenge to run sub 10 consistently. i would much rather run mid 950's all season long than to run 940 1 time and drop off in the low 10s for other races.

now* im able

the430miler wrote:

i didnt read your whole post

what do you mean you didnt read his whole post? you couldn't take the time to read just TWO sentences?

just pickin' man, sounds like some good advice that you gave him

or high mileage WITHOUT epo

just sucl up the epo, stay inside and forget any milage.

I have decent, but not great talent, and I got my 2 mile time down to 9:54 in high school. Three times a week I ran 6 x 800 at 2 mile race pace or slightly faster with a 400 jog recovery. You may want to start at about 2:40 per 800 and gradually work your time down to 2:30 or faster.

On alternate days I ran three 4-mile tempo runs per week. You might start at about 6:00 per mile (24 minutes total) and work your way down to about 5:30 pace (22 minutes total).

This training IS unorthodox and it might not work for you, so listen carefully to your body if you try it. But it worked well for me. After high school I ran 15:36 5K and 32:51 10K PR's with essentially the same kind of training.

ricky bobby wrote:

it really depends how much time you have from now until the spring season starts.

the easiest way to improve, that I've found works well, is simply waking up every morning and going out for a 30 minute run plus 4-8 100m strides at the end.

the 30 minute run will give you the aerobic work, the most bang for your buck, and the strides (if done with good form) will improve your economy.

this easy running on top of what you are doing on the track after school could help a lot.

but really to help you, I and everyone else, we'll need more information on how much time you have until your coach starts telling you what to do.

Strides will only work if you do them correctly. Toes UP (not pointed at the ground!), head somewhat down and relaxed, fingers to mouth, pump them hard and stay RELAXED in the face , which is probably the most important part.

slow the f*** down out of your easy runs, run longer, and have one medium paced long run thats about 15-20% of your total weekly mileage. Throw in 1 nce a week regular threshold runs, once a week 10x100 or something like that, and once a week strength/hill circuit stuff.

as you get closer start doing more specific workouts such as like 430 said 1000 repeats, cut down distance and ramp up speed until you do even more specific workouts at race pace etc.