I have a 2 miles running test?

Question

i have to run 2 miles under 12 minutes in 7 weeks... whats are some training advice do you guys have... now i can comfrotably run 4 miles in 25 - 30 mins.. what should i do.

Answer 1

You are already in pretty good shape if you can do 4 miles in that kind of time comfortably. I would recommend interval training. 2 mile ladders are always good.

Shoot for 2 800s, do each in 2:45 or less. Then move on to 2 400s, and go for 1:15 or less on each one. After that 2 200s in 40 seconds or less. Repeat this process a few times then do a slow cooldown of a couple miles.

Do not do this every day though. Every other day do distance but slow. Shoot for at least 6 miles on these days and run them slower than normal. The further you go make sure you adjust your pace so that you can do the whole run at a decent pace and not yo-yo the whole way.

Also, run hills every now and then. If there is a mountain nearby run the course they have there, if not find a good hill and do hill repeats. Sprint to the top and jog down. Depending on the length it would be advisable to at least get 10 of these in before a cooldown run.

The key to hitting shorter distances at quick times is blending speed training (intervals and hills) with the longer stuff (6+ miles). Remember to give yourself at least 1 day of total rest. Also remember to do around 100 situps and pushups a day to keep the rest of you body in shape too. This will make it easier to run quicker.

Answer 2

It is good you started this far in advance. It takes time to build and make that run in that short of time. You're on a good pace running 4 miles in 25-30 minutes. Always start out running longer periods at a slower pace, followed by a faster pace of shorter lengths, eventually leading back to your 4 miles. In 7 weeks, you'll be able to run 4 miles fast, with little trouble, so that when your test does come, it'd feel like a cakewalk.

Answer 3

Hundred yard sprints won't help you with your distance runs! You need to run further, longer, if you want to get your 2 mile time down! I would recommend: Everday: before you begin your daily run, 8 minutes of warm-up, followed by stretching of every major muscle group in the legs and arms, and 10 minutes of cool-down after you're done m:1 hour of moderate-paced running (5-6 miles) t:15 minutes easy, then 20 minutes hard (racepace), then 25 minutes easy w: workout: 10X200 meter repeats (with an extra 800 M warm-up and 1 mile cooldown) th:another easy day.... you can fit in one of your 4 miles in under 30 minute runs here f: a distance workout... 5X800 meters with the same extra warm-up and cooldown as wednesday s:easy day, as far as running goes...30 minutes of easy running, followed by soccer practice sun: recovery day... little to no running! A note on nutrition: try to avoid fats and carbonated beverages, and don't forget to take your multi-vitamins! Follow this for four weeks, and you should be ready to run your 12:30!!!

Answer 4

To run 2 miles under 12 minutes in 7 weeks, you just need to do some speed work. You have a great base already so you know you can get the distance. But now you need to concentrate on speed. Here’s how:

1. Drink plenty of water
2. Stretch often
3. Follow a training plan
4. Time your splits if you will do this on a track or an out-and-back course. Ex: 90 seconds (1 & ½ minute) per lap. OR 6 minutes out, 6 minutes back. If half-mile marks, 3 minutes each.

Here’s a suggested weekly plan:

Day 1: 2 miles easy, steady pace, deep breathing, relax, good form
Day 2: half-mile jog, stretch, 20x100 yards, half-mile jog cool down
Day 3: 2 miles easy, steady pace, deep breathing, relax, good form
Day 4: half-mile jog, stretch, 10x100 yards, half-mile jog cool down
Day 5: 2 miles easy, steady pace, deep breathing, relax, good form
Day 6: half-mile jog, stretch, 20x100 yards, half-mile jog cool down
Day 7: Rest. Maybe light gym work, stretching, swimming if you want

Even numbered days, go to a track, run the straights, recover on the turns. Practice speed runs but hold back some during the first week until you can gauge your endurance and recovery times.

7 days before your run day, cut your speed work in half. 2 days before the run, run 4 laps hitting your splits. Get to bed early and plenty of rest. Stretch, swim, relax the day before the run. Day of run- begin stretching 45 minutes before the run, 30 minutes before - short 20-yard jogs, relax, stretch. 15 minutes before- 2 20-yard tempo jogs 5 minutes apart. Good Luck

Answer 5

Cross-country workout: (it works)
Day 1, Distance
run a good distance a pretty brisk pace that wears you out
Day 2, Recovery
run a recovery pace that still works you out, takes you the same amount of time as day one, but only half the distance
Day 3, Distance and Ab workout with push ups
Do the same thing as day 1 along with push ups and a good ab workout
Day 4, Recovery
same as day 1
Day 5, Distance
same as day 1
Day 6, Hard Run
Run like hell, really fast running pace that really works you. should be only about 3/4 distance of your distance run, but faster,
Day 7, Rest
take the day off
This is a good workout for each week.
NOTE: after every run drink some chocolate milk, it helps, trust me
Also, please do the recovery runs. People usually think running hard every day is what is going to make you better, but it doesn't, you just get really tired with poor results. Your legs need the rest. It helps them recover while still exercising them. Also, every week, try to increace your distances and speed up time.

Answer 6

It sounds like you might already be in the kind of shape you need to be in. So i would try to maintain what you already have. I would also add some speed intervals twice a week until your test. 800m or 1000m repeats would be good 5 to 7 of them in your mile pace. Maybe do one interval workout and one fartlek (tempo runs) workout per week, and the rest of the days run 3 to 8 miles with one or 2 days off a week depending on how you feel. As the test gets closer do shorter intervals like 400's and 200's. Take it easy the week of the test. I hope this helps and makes sense to you.

Answer 7

what military branch are you in?

Well I would start by getting use to running 2 miles first. You may be able to run 4 miles, but to run 2 miles quickly, you have to get use to it.

Week one (5 days a week)
run 2-miles at a moderate pace (to see how it feels)

Week two (3 days a week)
run 2-miles at a good pace, and sprint every 3 minutes for 30 seconds.

Week three (5 days a week)
run 2-miles at a fast pace and sprint every 3 minutes for 30 seconds,

Week four (5 days a week)
run 2-miles at a moderate pace and sprint every 2 minutes for 1 minute.

Week five (4 days a week)
run 2-miles at fast pace and sprint every 3 minutes for 1minute.

Week six (4 days a week)
run 2-miles at a race pace (how you would if being timed) and sprint every 2 minutes for 1 minute.

Week seven
(one day) run 2-miles as you would and time yourself to see where you're at.

(4 other days in the week, if happy with time)
run 2-miles at a race pace and sprint every 2 minutes for 1 minute.

(4 other days in the week, if not happy with time(
run 2-miles at normal pace and sprint every minute for 30 seconds..... if you can do 1 minute sprinting then do that, always try to sprint as much as you can when doing this particular exercise

Answer 8

Just start on a training program. Start by running 5 miles every day, once you are good at that, add a mile or two. Etc. Once you are running 10 miles every day easily, just change to two miles, adjust your pace, and you shoudl be fine.

Answer 9

if you can run 4 miles in 25 mins, then you can run 2 miles in 12 mins, do the math, you can almost walk 2 miles in 12 mins, i could run a mile in 7 mins when i was still smoking, you can do this.

Answer 10

run. mayb run 4 miles one day 2 the next and alternate. when you run try to work on being able to sprint /jog fast for longer times.