I need help improving my 2 mile run time. The last time I timed myself I was running a 16:40 for 2mi/3200m, and I know it's slow. That's why I'm here though. I wanted to see if anyone had tips to improving my run time. I'm hoping to drop it to 14:00 so any training tips would be a fantastic help
Run about 20 mpw with one workout, a tempo, and a long run of about 5-6 miles.
If you're 12 and trying to improve for middle school XC: keep running every day, and nature will make you fast. Gradually increasing how far you run is the first step, and 70% of the whole thing.
If you're 21 and in it for some other reason: keep running every day, and nature will make you fast, although not as quickly as when you were 12.
What would be good workout run? Tempo run?
For my workouts I generally do:
7 min warm-up run
4x 1/4 mi repeats
4x 60/120s
Tempo runs I do are generally just trying to keep an 8:15-30 pace for a few miles.
johnny bean wrote:
Run about 20 mpw with one workout, a tempo, and a long run of about 5-6 miles.
You don't need a long run on 20 MPW
Are you in the Army? That's what I figure since the Army loves 60/120s. I would say work up to running 25-30 minutes 3-4 days per week. Don't worry about the pace too much, just get out there and run. Then, progress one of these runs to 40-50 minutes. This is your long run of the week. Then, add another day, then another until you're at 6 days a week. Keep adding minutes until 40 minutes is your daily run and 60 is your long run. That should get you most of the way there. After that, test yourself with another 2 mile or maybe a road 5k and see where you're at. This should take about 2-3 months. Then I'd add in some track workouts. For the 2 mile, I'd do 6x800. Start with 4 then build up to 6. 90s-2 mins rest is good. 3x1 mile is good too.
Other thoughts:
Strides. Every day after an easy run, try and find a grass field (infield of a track, soccer pitch, etc) and run at a brisk pace from one end to the other barefoot. This improves your running form and helps make 2 mile pace feel easy.
Hills: Hills are speed work in disguise. Try to do your runs over hilly routes to build strength and proper form.
Trails: I personally find trail running far more enjoyable than road running, and it's usually better for your shins and knees (there's a lot of debate though).
Shoes: gotta find a good pair. I usually buy mine on eBay.
Good luck!
That I am, good catch there. Appreciate the tips and advice!