Will run 2 miles in the next 3-4 weeks, what kind of workouts are best to be prepared? Looking to go sub 12 (was like 12:15 shape 6 weeks ago)
Will run 2 miles in the next 3-4 weeks, what kind of workouts are best to be prepared? Looking to go sub 12 (was like 12:15 shape 6 weeks ago)
5 * 800m repeats with 1:30 minute rest, pace at your 2mile race pace
Offseason Mileage does wonders for your 3200 fitness. Try to run 5-6 miles at least every day and have at least one run a week where you run over 8 miles, even going as far as 12 if you feel up to it.
Tempo Runs are GREAT. I personally like to do 2 miles easy, 2 miles 30 seconds per mile slower than 2 mile pace, and then another 2 miles easy.
Sprint/Jog intervals get the job done as well. My favorites are 100on/100off for 2-3 miles and 200on/200off once again for 2-3 miles. This gets you ready to make strong moves during races and builds good anaerobic endurance.
The week of your race I'd do a tune up, my favorite for the 32 is 8x400 with 1:30 rest at goal 3200 race pace. The catch is that if your split doesn't fall within two seconds (faster or slower) of your 3200 it doesn't count. Then after this workout run an 800 and try to dip under 2:40.
Mileage is the meat of training, and everything else is the seasoning. Without mileage you just have a big pile of salt and pepper, but if you only have easy mileage all you have is a bland slab of meat.