how can i improve my two-mile time?

[binö]

i've got a solid cardio foundation of about 12 weeks.
mostly distance running w/a few moderate hills, usually between 5-12 miles and avg'ing aprox 9-11 minutes per mile.
i thought this would carry over to a fast two mile time but it hasn't...right around 16 minutes total.
i'd like to shave two minutes off, any suggestions or tips?

 

[Lee]

run for endurance and speed. find a 1/4 mile track and sprint the straight aways, then job the corners. worked for me back when i was a cardio nut. i was 6'5" 235 but could do 2 miles in just under 14 minutes.

 

[captainahole]

add interval training to your workout. will improve power for sprints in your run.

 

[skullcrushin22]

run for endurance and speed. find a 1/4 mile track and sprint the straight aways, then job the corners. worked for me back when i was a cardio nut. i was 6'5" 235 but could do 2 miles in just under 14 minutes.

Agreed there called spring jogs they helped get my mile time just a tad under 6 minutes.

 

[binö]

run for endurance and speed. find a 1/4 mile track and sprint the straight aways, then job the corners. worked for me back when i was a cardio nut. i was 6'5" 235 but could do 2 miles in just under 14 minutes.

have you gotten shorter over the yrs?
few questions, i don't have track access but i got some roads i marked out into 1/4 miles.
the thing is i still have to distance train, i can't 100% focus on mile/two mile times. that's more for personal reasons, the distance training is for job conditioning.
so how can i blend the two together in a weekly regime? i'm willing to put 5 days a week into it.
i was thinking 3 days distance running, two days for speed? whattaya think?

 

[skullcrushin22]

have you gotten shorter over the yrs?
few questions, i don't have track access but i got some roads i marked out into 1/4 miles.
the thing is i still have to distance train, i can't 100% focus on mile/two mile times. that's more for personal reasons, the distance training is for job conditioning.
so how can i blend the two together in a weekly regime? i'm willing to put 5 days a week into it.
i was thinking 3 days distance running, two days for speed? whattaya think?

Yeah you can have distance days and sprint work days.

 

[Lee]

that was just over about 4 or 5 months Tirpitz. but i didnt have the level of cardio when i started that you probably have so it might not be as effective for you.

 

[binö]

that was just over about 4 or 5 months Tirpitz. but i didnt have the level of cardio when i started that you probably have so it might not be as effective for you.

yeah but you got the long stride via long body.
i'm only 5'9" and my stride is weak
i def don't have the body for championship running.
but regardless, what type of a general weekly run schedule would you suggest?

 

[Megalomaniac]

they are all right on IMO. Being military I have the 2 mile test all the time so I train for it also. Run 5-10 mile times and then the next run you do run intervals. run 200 meters as hard as you can then walk 100, repeat this over 2-3 miles and after a couple weeks your time will be down.

 

[StuWard]

Long distance is good and short distance is good but there is not substitute for specificity. If you want to get good at 2 miles, run 2 miles more often.

 

[ego boner]

i've got a solid cardio foundation of about 12 weeks.
mostly distance running w/a few moderate hills, usually between 5-12 miles and avg'ing aprox 9-11 minutes per mile.
i thought this would carry over to a fast two mile time but it hasn't...right around 16 minutes total.
i'd like to shave two minutes off, any suggestions or tips?

RUN FASTER... JK

try high rep count resistant workouts.... and winny

EGO!

 

[SpyWizard]

i'd like to shave two minutes off, any suggestions or tips?

umm.. run faster...

yep.. run faster

jk..no really

increase endurance, but do more interval training, and hill training that will increase your speed..