Run-Down Forums

[dvlfan29]

I am currently in the US Army, and the only event on our physical fitness test that I can't seem to improve on is the 2 mile run.
My 2 mile time is around 14:05. Throughout my life, I have never been a very fast runner. I would love to max the test and finish ahead of the pack at a 12:00 pace, but it seems to far out of reach. I would greatly appreciate any training suggestions or running tips. Thanks

[Distance_Guru]

Well first off we need to know what your doing now for training.

But if your looking for a general plan. Try this.

Warm up buy stretching and jogging before every workout, cool down the same way afterwards.

Monday. Run for 10-15 mins hard.

Tuesday. Run steady at a steady pace for 30 mins or more.

Wednesday. Easy day. Swim, bike, or you can run easily only do what you feel like doing, but nothing real hard.

Thursday. 30 mins Alternating between 2 mins of hard running (about 12 minute 2mile pace) and 1 min of jogging or even walking if you have too, although jogging is better.

Friday. 30 mins of steady running.

Saturday. Long Run at least 45 mins preferably more.

Sunday. Day off.

_________________
Time is the fire in which we burn

[training2run]

Here's one possible approach.

Three to five workouts a week: Run for a slow mile or so to warm up, then stretch your legs.

On the track, run the straight-aways "balls against the wall" and walk the curves. Do this for two laps the first time out, then three, then four. Build up to three or four miles total.

Now begin gradually entering the curve before you begin to walk.

After two or three months, do a continuous two miles (weekly) to check your time. Mike www.training2run.com