How do you run a 2 mile?

bump

200kcal at the halfway point. Then, bring it home.

i try keep it controlled, but fast for the first 5.

then, test your limits in the last 1200.

I used to run the first 4 looking for a nice quick opening mile, hang on for dear life for laps 5 and 6, then kick home the last 2. Laps 5 and 6 really suck.

I typically run the first lap all out (I typically start this race from blocks). I then coast it in the final 7 laps. I am, by the way, undefeated in the 2 mile distance.

You just keep putting one foot in front of the other until you complete 8 laps. Then you puke.

You need to take planned walk breaks. Try 100m walks every other lap. Incorporate your fuel into one of the walks, too. No need to spend extra time slowing down for that. Take water early and often, as always.

You run a one-miler with your legs. A two-miler? Well, you run that with your heart.

mighlier wrote:

You run a one-miler with your legs. A two-miler? Well, you run that with your heart.

*like*

just another guy wrote:

I typically run the first lap all out (I typically start this race from blocks). I then coast it in the final 7 laps. I am, by the way, undefeated in the 2 mile distance.

Thanks for the advice Gerry!

Go slow and then go faster.

I was a decent HS 2 miler, not a state champion or anything but made it to State finals my Senior year. I went with the 2-1-2-1-2 approach. Pretty hard first 2 laps, would drop off like 3 or 4 seconds on the 3rd, back to hard 4th and 5th, drop off 3 or 4 seconds on lap 6, then pick it back up for 7 and 8.

I usually go out relatively hard but controlled the first lap (about 2-4 sec. faster than goal pace) then try and run as close to even splits as possible for laps 2-6, try and pick it up some on 7, and give it all I've got on the last one. I always end up starting way behind my seed and move up throughout the race.

On the track I would recommend that you keep making left turns.

Stick with the pack and wait until 800m-1200m to go, and then cut her loose.

Personally, I liked to run the 2-mile as follows:

First mile: Let others do the work, but stay near front

5th lap: Surge and try to open up a lead

Remaining 1200: Hold on to your lead for dear life

High school two-miles almost never go out at the correct pace. They tend to either go through the first mile way too fast or way too slow. The fast method it turns into a survivor's race and the slow method it turns into a kicker's race.

Often college races go out too fast but faster races tend to go out at the correct pace instead of one where everyone dies out.

go out at your goal pace

yes you'll be in last at the begining

yes this does work

run even splits

It is hard because the pace usually goes out too fast.