Decent running program?
Question:I am currently in the Army and am looking to get a 13:24 two mile time. My best recently is a 14:23 (OK for a 35 year old male) I am running 3-4 miles a few times a week, just regular runs with several good hills in it.
I do regular pushups and crunches (necessary for Army PT test)
The question is what type of sprints could I do to improve my time for the two mile? How often should I do sprints also? I am running but just that, running. not a good plan with it.
Anyone have agood weekly program they use for a two mile?
Thanks!
Answers:
Can you run barefoot in a track meet?
First, what you are currently doing is already quite good. Running 3 to 4 miles a few times a week is great. You get the most from running when you spend at least 20 to 30 minutes per run. To improve, it is good to train 4 times per week. The pace should be easy, speed isn't important for these workouts. Time spent running is.To get a better two mile time there are two workouts that will help you. One is a VO2Max workout. Start with 10 minutes of easy running to warm up. Then run 800 meters at your current 2 mile pace. Rest or jog easily for the same amount of time you ran the 800. Run a total of 4 800 meters at this pace then run an easy 10 minute jog to cool down. Do this workout once a week in place of one of your easy runs.
For improving running economy, add some strides to the end of one easy run each week. Strides are 80 to 100 meter controlled accelerations. The idea is to accelerate to nearly all out speed yet running as relaxed as possible. Relaxed fast running is more important than absolute speed. Given your target two mile time you really don't need to run the strides any faster than 24 seconds for 100m. An easy way to do them is to run the strides on the straight away on a track and jog the curves. Run 1 or 2 strides per lap. Make sure you jog until you are fully recovered from one stride before beginning another. Run a total of 6 to 8 strides per workout.
Runnersworld has a smart coach feature. You can input your current condition, an event to train for, how hard you want to train and it will propose a good workout schedule. See
http://www.runnersworld.com/cda/smtcresu...
The smart coach doesn't support 2 miles, for the above I used 5K and a time of 23:21 which is the equivalent of your 14:23 two mile. The training should be just as effective for a 2 mile as 5K.
Good luck with your 2 mile.
before you go on your run jog for at least ten minutes easy. Then stretch. After that run 200s in between 29 and 26 seconds with shorts intervals inbetween each one. Then after that run your normal run. After your run, run some more 200s with a little slower time. Everyday make sure you change the intervals to be less and less. Once you get really good do the same thing with 400s. It really helped me run faster with long distance. You should try it sometime. Don't forget to strecth afterwards or else you will get tight.
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I don't think you need to do sprints to run the 2 mile. You can do intervals of from 400 meters up to 1 mile. If you are running 3-4 miles a few times a week, I will guess you mean 3 times per week. To run for time and not just general conditioning you will need to run more often and throw in some hard days. Try doing 3-4 miles 3 days per week. Do one day of 4x800 meters at 3:20 with a one minute rest. This is your projected race pace. If you run the race pace for your timed intervals with short recovery of from 1 to 3 minutes then you will condition your body to running at that speed. If you continue to run easy 3-4 miles a few times per week your body will stay at that level.More Questions & Answers...