whats the best way to train for a 2 mile?

Question

my personal best time for a 2 mile is a 12:18, but id like to improve it to about an 11:30 by spring track. What would be the quickest and most efficiant way to achieve that?

Answer 1

Hello,

First off..12:18 is a very respectable 2-mile time...good job!

To get an 11:30, you're going to need to average a 5:45 pace. I would go out to the track and start doing some 1/4 mile sprints once a week...your goal pace for these should be about 5-10 seconds quicker than race pace or 1:15-1:20. Try to work up to 5-7 intervals in the next 2 months. Make sure that you rest sufficently between intervals (walk until you regain your breath).

For the 2-mile event itself, make sure that you pace yourself. Many runners go out too quickly and fade in the end. Your goal should be 7 equal splits and a final lap with all that you've got left.

I would also start adding some long runs to your week and try to work up to a long run of 6-7 miles. Start with your longest run in the last few weeks and add a mile to the length every weekend. This will give you endurance and stamina in the end to pass the other guys! Good luck!

- Mike

Answer 2

I recommend that you run longer. At least 4 to 6 miles 3 times a week. Then do speed work 2 times a week. We do mile repeats. 800, 400 and 200 repeats. Not all in one day of course. If your in High School your coach should know!! My son went from 11:20 to 10:35!!! Good Luck!!!

Answer 3

the 2 mile is a hell of a race... my favorite.. you need to do 300 meter repteats... get up to doing 12 in 60 seconds with about a 100 meter jog between repeats and you'll be well on your way to a sub 11:30 (personal best 9:02)

Answer 4

you need to run about 3 miles. in order to get faster, you have to push yourself faster. if you run a longer distance than what you are doing, you will progresively get faster at the shorter distance.
ie: i run 400 meters in meets. i run 800 meters in practice