Good program to improve my 2 mile time?
Question:I am in the Army and 35 years old. I have started my running again and have been running 6 mile runs ( 60 minutes)
I like doing some of the distance work (about 15-19 miles a week) But want to make sure I am not hurting myself on my two mile time. I ran a 14:10 2 mile and am trying to get 13:15
I run on M, Th and Sat 5-7 miles. What can I add to increase speed?
Thanks!
Answers:
Simply slowly adjust and stick with it(Don't ever go bonkers ) just a little more effort and you will be Ranger material.
Ret. USAF SNCO
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Well, you're running faster than me. BUT I usually do half mile sprints and see if I can run it under a certain time. For me it's four minutes. I would start out running half mile sprints and work your way up on a week by week basis to half mile and then mile sprints. Speed is the key. Run that distance and walk to the other distance. I usually run a half mile and walk a quarter mile. Eventually bringing the walk down a bit to maintain the heart rate. Soon it'll be a light jog.I'm not older like you so physically I can do this. But, you may want to give this a try since it focuses more on speed than endurance.
I also use an inhaler which opens the pours in my lungs. It takes in more air and helps me run. You may want to try that as well. Just a suggestion.
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Although really not alot of fun, there are a few different ways to increase speed... The one I do the most is Speed workouts. Set a certain distance (200, 400, or 800 [1/2 lap, 1 lap, 2 laps] usually), and run at about 80-85% of your race pace. If you're doing the 200's, run anywhere from 14-18, if doing 400's, run 8-10, and if doing 800's, run 5-6.Make sure you get a decent resting period between each set. The longer the distance, the longer the rest period you should give yourself. Like, if you're doing 200's, rest for a minute, max. 400's, rest about 2 minutes, and 800's, about 3 minutes should be good. But of course, if you're not feeling it, you can always rest longer.
Do this once a week along with your distance training. And afterwards, always go for a slow cooldown and stretch a bit, or you're gonna be hurting bad the next day.
The other way to gain speed is a Tempo Run. Just run for an extended amount of time at about 80% race pace. I usually go for 3-4 miles during a Tempo. Again, do this along with your normal distance routine. And just like Speed workouts, make sure you do your cooldown and stretching.
Hope this helps :-)
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Our 2 miler runs 9:15, but is considerably younger than you as well. Your long distance runs are great, but inbetween do some speed drills to increase your bodys turnover rate. I'd say just do 8x200 @ about 35-40 seconds, if its too easy then challenege yourself on the days you aren't going for 5-7 miles. Also, since I see you are not running Tuesday or Wedsnday; try the speed workouts on Tuesday and do a slow 2-3 mile recovery run on Wed.More Questions & Answers...