2 Mile Run in 5 weeks?

Question

ok i can run 4 miles under 30 mins and i never timed my 2 miles.. i can probably run it under 14 mins.. but thats not good enough i need to get 12 mins.. i run 2 miles and sprint 4x100 yards afterwards one day and run 4 miles the next.. what should i do to improve my 2 mile time.

Answer 1

Your distance runs are fine. Take one day off a week to give your body a rest. Eat healthy, lots of fruits and vegetables along with whole grain carbs. Stay hydrated.

On the day that you are running 2 miles and then the sprinting 4x100, you need to get more speed work in and increase the mileage there.

You should only be doing a max of 2 days a week of speed/strength.

Try hills one day a week for strength. Warm up by running a mile. Run up a hill for 100-200 yds, jog down, do this for about 1/2 hour to an hour, cool down with a slow jogged mile.

For you speed day. Try some laders, 50m at full speed, walk 30 sec, 100m at speed, walk 30sec, 200m, walk, 300m, walk, 400m, walk, 300, 200, 100, and 50.

Also try 400m repeats. If you need to run 12 minutes you want to try to run the 1/4 at that pace, so run them within a second or two of a 1:30 for every quarter, walk for a quarter. This gets your body used to running that pace.

Answer 2

Increase your mileage. It helps because if u can run let's say 6 miles w/no trouble than the 2 miles will be easier for u. But don't begin 2 run a lot of miles all of a sudden work ur way up slowly. Increase your mile every week or week & a half. U could probably also do speed work outs. For example 4 4x100. Start w/something u are comfortable with. Also set a time u want 2 run in, maybe 1:30 or 1:20. You'll probably want 2 run each mile in about 6 min. or less so then the lap should be anywhere 4rm 1:15 to 1:30I hope this helps u. Good Luck =)

Answer 3

Your 4 mile runs are fine. You don't need to run any farther than that to train for 2 mile runs. What you need to do is vary your interval work and increase the distances you run in those. Instead of that 2 mile plus 4x100 workout, do something like a half mile warmup, then alternating hard and slow 400s for a 4 mile total. Since your desired pace is a 90 second quarter, try to keep your interval quarters at 75-80 seconds. On another day, change those quarters to half miles, keeping those times at about 2:40-2:45. Don't stop for the slow intervals, just jog through them to get your breath back. That will teach your body how to recover while you're still running. That will allow you later to take a little "rest" during a race.

The 4x100s are good for speed, but since you're not a sprinter, they're not really going to help your mile times.

The other thing to do is to experiment with how you run the race. Test yourself in training to see if you are better at started out hard and trying to hang on, or starting out a little slower and finishing hard. Maybe run a hard first half, then back off the next mile a little, and finish hard with a big kick at the end.

Answer 4

12 mins for 2 miles is not impossible at all but you do not really need to be doing the 4x100s now. If anything, and I know this may not be what you wanna hear, but you should be doing 200s, 400s, 600s, and some 800s to work on leg speed to get the turnover to run 12 minutes. Run 8x400s, each at :75, or 1:15 seconds. Adjust that pace by 3 seconds slower for the 800s, 200s (3 seconds quicker) and the 600s.

Answer 5

You don't want tempo-its far to slow for 2 miles. You want what is known as threshold-a pace you can only just hold for distance X. To build this, try muscle endurance "cruise intervals". Run 6-12 minutes as fast as you can for that time. Then, run gently for 3 minutes. Then, repeat the 6-12 minute bursts-twice more. You should have done 3 6-12 minute efforts in one session, twice a week. After 4 sessions, run 2 miles as fast as you can-that's your threshold pace. Include one of these in after 2 weeks, and make it 1 per week. For your other runs, try anaerobic endurance-do 800m on a track as fast as you can, followed by 400m gentle jogging. Also repeat until you have done at least 3x800m. Another interval session is sprints-sprint for 20-30 seconds, followed by 2 minutes jogging. 3x20seconds is the session. Try these up hills for more effect. Do these sprints and 800m sessions once per week max-any more and you will become overtrained. Good work on choosing a rest day, by the way! Rest days are the key to improving fitness-NOT constant exercise. And yes, you will definitely be able to do it quicker after at least 5 weeks. Good luck!

Answer 6

I can also run 4 miles under 30 min. I can get around 11:40ish on 2 miles. Just keep practicing the 2 miles, then 3, then 4 etc. As you run, you should get better. Also, have a well balanced meal. Just keep in shape, and run.

Answer 7

i am going to keep answer simpilar
-First increase your endurance (run at least 6-8 miles everyday the 1st week)
-Second for speed (Sprint 200, jog 50, sprint 200 do this tille u do 13X200's= should equal about or equal to 2 mile)
What u want to do is do different types of repeats (meaning 50,100,200,300,400,800 yars etc split it up the way u want) till u reach 2 miles