running a 10min 2 mile

STJK419 wrote:

How should a well trained high school senior coming off xc train to get as close to a 10min 2 mile as possible? What are some suggested workouts or race strategies?

Thanks!

tempo at 75/2:30/5min pace.

high mileage

learn to endure pain?

derrick111 wrote:

tempo at 75/2:30/5min pace.

high mileage

learn to endure pain?

How long of a "tempo" do you suggest he do at fecking 2-mile goal race pace

6x1000m w/ 2 min rest in 3:05

Then you're ready

george oscar bluth wrote:

6x1000m w/ 2 min rest in 3:05

Then you're ready

I ran 9:55 and never ran a 1000m in my life.

As for strategy, get in a good race and run the first half mile right behind the leader. Run the next mile balls to the wall

and finish the last half mile on pure hate.

i ran 9;35 and i drank a lot of beer on the weekends, every weekend

sub 10 guaranteed wrote:

I ran 9:55 and never ran a 1000m in my life.

So you've run less than 1 km in your life, and it took you 9:55?

george oscar bluth wrote:

6x1000m w/ 2 min rest in 3:05

Then you're ready

sub 10 guaranteed wrote:

I ran 9:55 and never ran a 1000m in my life.

Cool story. Sounds like you got a quality education as well.

STJK419 wrote:

How should a well trained high school senior coming off xc train to get as close to a 10min 2 mile as possible? What are some suggested workouts or race strategies?

Thanks!

Run 60mpw with intervals, tempos, and repeat workouts 2-3 times a week. You know, they've done studies on this: 60% of the time it works....every time!

Hardloper wrote:

derrick111 wrote:

tempo at 75/2:30/5min pace.

high mileage

learn to endure pain?

How long of a "tempo" do you suggest he do at fecking 2-mile goal race pace

uhh. he can do 1k tempo's,

followed by (different workout) of 10-12 75 second repeats

you should get some variety in your workouts.

george oscar bluth wrote:

george oscar bluth wrote:

6x1000m w/ 2 min rest in 3:05

Then you're ready

sub 10 guaranteed wrote:

I ran 9:55 and never ran a 1000m in my life.

Cool story. Sounds like you got a quality education as well.

Dude, I did an 8 miler most days when I was supposed to be in English class. We didn't even know what this metric stuff was back in the day. We heard rumors in 73 they were going to teach it to us but they never did.

derrick111 wrote:

Hardloper wrote:

How long of a "tempo" do you suggest he do at fecking 2-mile goal race pace

uhh. he can do 1k tempo's,

followed by (different workout) of 10-12 75 second repeats

you should get some variety in your workouts.

2 mile pace isn't tempo pace.

Can you explain what a workout at "tempo" pace is? Thanks