How do i improve my running time by two minutes?

Question

im running 2 miles in 18 minutes and need 2 drop to 16.

Answer 1

Mix it up so run longer distances at a pace slower than you would for your 2 miles; these will improve your endurance so you could hold a faster pace for longer and lower the time. Do shorter distances faster than you want to do the 2 miles, distances such as 400m repeats would be best for training for something like the 2 miles; this will increase your speed that you can acchieve. If you mix these sessions up with 1 or 2 sessions around 2 miles then you should see the mix of your fastest speed and time you can hold it and see the minutes fall off.

For best speed improvements you need to do some cross training, weight training such as weighted squats etc. will cause rapid speed increases. If you are able to get access to a pool then 'running' from one end of the pool to the other will strengthen your muscles and increase your speed due to the resistance; this is also low impact so can be fitted on days between 2 hard days. If you could sprint up a steep hill it would so the same thing, but would be high impact.

Don't forget that your speed and strength gains will occur during periods of rest, not periods of training (although obviously they're induced during periods of training) so its important to take at least 1 day a week of full rest.

Answer 2

Run more miles. You have to increase your base so you have better endurance throughout the two miles. Do some speed work, too. The more you race, the more your body will get used to the feeling, and you'll drop time naturally, too.

Answer 3

Training.

Run longer distances more frequently and your time will drop over time. There is no secret way to just drop 2 minutes off your time.

Answer 4

videotape yourself running and see what kistakes you make while runing in different positions. this works for the bullet johnson