what was your workouts when you ran under 9 for 2miles?

fjdksk wrote:

What workouts did you run when you ran sub 9 minutes for a 2 mile?

4 x 800 at 2:10 w/400 jog rest

Dec 30 - Jan 5 49 miles

12/30 PM 11 easy

12/31 0 miles

1/1 PM 11 easy

1/2 PM 11 hard

1/3 PM 9 easy, 4 x 220

1/4 PM 2 easy

1/5 AM vs Syracuse 1 mile warmup, 2 mile race in 9:28, 1 mile warm-down

Jan 6 –12 63 miles

1/6 0 miles

1/7 PM 4 miles easy, 3 x 880 (440 jog), 4 x 440 (220 jog), 3 miles easy

1/8 PM 10 easy

1/9 PM 3 mile easy, 5 x 440 hill, 5 mile warm-down

1/10 PM 4 miles easy, 15 x 220, 4 mile warm-down

1/11 PM 9 miles easy

1/12 PM 12 miles easy

Jan 13 – 19 56 miles

1/13 PM 12 moderate

1/14 0 miles

1/15 PM 4 mile warm-up, 6 x 660, 2 mile warm-down

1/16 PM 3 mile warm-up, 10 x 440 hill, 4 mile warm-down

1/17 PM 2 mile warm-up, 4 x 440, 4 x 220, 8 laps of straights, 1 mile warm-down

1/18 PM 7 easy

1/19 AM Cornell Invitational 2 mile warm-up, 1 mile 4:22.0, 2 mile jog, 53.8 leg of 4x440 relay, 1 mile easy

Jan 20 – 26 88 miles

1/20 PM 15 easy

1/21 PM 15 easy

1/22 AM 6.5 moderate PM 4 miles easy, 10 x 440 @ 64 (220 jog), 3 mile warm-down

1/23 PM 9 easy, 8 x 220 (220 jog) 1 mile warm-down

1/24 AM 5 easy PM 7 easy, 10 x 100, 1 mile easy

1/25 PM 7 slow

1/26 AM vs Army 4 mile warm-up, 1 mile race in 4:12.3, 2 mile warm-down

Jan 27 – Feb 2 76 miles

1/27 PM 11 easy

1/28 AM 5 hard PM 10 moderate

1/29 PM 3 mile warm-up, 10 x 440 (220 jog), 3 mile warm-down

1/30 AM 5 moderate PM 4 mile warm-up, 3 sets of 5 x 220, 4 mile warm-down

1/31 AM 5 easy PM 8 slow, 10 x 100

2/1 PM 5 easy

2/2 AM vs Naval Academy 2 mile warm-up, 1 mile race in 4:08.8, 2 mile warm-down

Feb 3 – Feb 9 70 miles

2/3 PM 13 easy

2/4 PM 14 easy

2/5 PM 3 miles easy, 2 sets 880-660-440-330 (2:05, 1:35, 62, 44) (2:12, 1:42, 60, 45) 3 mile warm-down

2/6 AM 5 easy PM 3 mile warm-up, 10 x 220 (30), 3 mile warm-down

2/7 PM 6 easy

2/8 PM Vs Pittsburg 2 mile warm-up, 1 mile in 4:15, 880 in 2:01, 2 mile warm-down

2/9 AM 7 easy

Feb 10 – Feb 16 78 miles

2/10 0 miles

2/11 PM 15 easy

2/12 PM 3 easy, 10 x 440 (66), 3 miles easy

2/13 PM 9 easy

2/14 AM 8 easy PM 3 mile warm-up, 3 sets of 5 x 220, 3 mile warm-down

2/15 PM 11 moderate

2/16 PM 14 easy

Feb 17 – Feb 23 85 miles

2/17 PM 12 easy

2/18 PM 12 easy

2/19 AM 5 easy, PM 3 mile warm-up, 4 x 880 (2:15), 2 x 440, 2 mile warm-down

2/20 AM 7 easy PM 10 easy

2/21 AM 5 easy PM 3 mile warm-up, 3 sets of 5 x 220, 3 mile warm-down

2/22 PM 10 easy

2/23 PM 5 easy

Feb 24 – Mar 2 64 miles

2/24 PM Delaware Invitational 3 mile warm-up, 2 mile race in 8:55.8, 2 mile warm-down

2/25 PM 13 moderate

2/26 PM 3 mile warm-up, 8 x 440 (59.5 – 60.3), 2 mile warm-down

2/27 AM 4 easy PM 8 easy, 10 x 100

2/28 AM 4 easy PM 5 easy 10 x 100

3/1 PM 7 easy

3/2 AM IC4A 2 mile warm-up, 1 mile in 4:12, 2 mile warm-down

Thanks, Malmo. Always helpful to see real-life, "warts and all" training that resulted in success for someone.

I never ran sub9, but if I had, I would have run many workouts to accomplish that, Then you would have been able to ask me, "What were you workouts when you ran under 9 for 2 miles?"