What are some good work outs for the 2 mile and 1 mile run?
I would like to improve my times.
Answers:
What is the TacTics to Run Fast well in a 4.5km Run .. ? For Example .. ?? ANY TIPS ..?
This is difficult to answer without getting more specific information about how much you are currently training and how fast you currently run the 1 mile and 2 mile. Here is some general information for improving your two mile time.First, 80 to 90% of your running should be at an easy pace. This builds an endurance base. Time spent running is more important for these workouts. Without a good base it is difficult to improve. How much base you need can vary. But most competitive high school runners run 6 or 7 days a week. The easy runs last anywhere from 30 minutes to 75 minutes.
Assuming that you have a good base then the following workouts will help you in races. For the 2 mile, running 800 meter intervals at your current 2 mile race pace is a good workout. Start with a 2 mile warmup at an easy pace. Run 4 x 800 at your current 2 mile race pace. Do not run faster than this. Between each 800, jog for appromately the same amount of time you ran the 800 or a little less. Finish by running 2 miles at an easy pace. Do this workout once a week. When this workout gets easy increase the number of 800s. Build up until you can do 6 to 8. Increase the pace of the 800s only after your 2 mile time improves in a race.
For the 1 mile, run 200 and 400 meter repeats. Run these at your current 1 mile race pace. Jog for approximately twice the amount of time it takes you to run the 200 or 400 but you can take as much time as you need to fully recover between runs. Run fast and relaxed. Start with 8 200 meter runs or 6 400 meter runs. You can also combine some of both. These faster workouts will improve your strength and running economy. Do not run these too fast. Increase the pace only after your mile time improves.
Good luck with your training.
to be completely honest.run.that may seem like a smartass comment and i apologize if it came out that way but i run about 5 miles a day and i constantly see improvements in all of my times. Your body will eventually get used to running and it will seem easier and easier as you do it. Your lung capacity will grow and your breathing techniques will get better as you figure it out..all of those play into improving times...
Running, running is thed magical key to make you times super speedy. The more you run the faster your times so run every day 1 or 2 times.
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