Any tips to make my goal of a 2 mile run in 15:53??

Question

Answer #2 Thanks I will definatley try the stretching and resting on the fence. However I live in florida so the chance of finding a hill is slim to none lol. Any other suggestions?

Answer 1

Hm.. thats about 8 minute per mile.

which is 7.5 mph

just keep going really.

when you keep going, thats when it actually starts to work the muscles.

Answer 2

Walk the course first. See if you can bring yourself that far, if you can and you still feel like you have energy, do it again. This will let you exercise the smaller muscles in your system and let you really get used to the distance. Yes its further than you want to be able to run, but its walking and therefore, much easier. Then the next day try running half a mile, then walking the rest of the course, and if you still feel okay, keep walking. Just keep adding more and more running to your workout until you are running the whole thing.

The fact that its your legs tired rather than your lungs or heart means you are running at too fast a pace, and that your legs are weaker than your heart. Running 2 miles on your toes is bad, running on your toes is for sprinting short distances, not running long distances.

Make sure you warm up properly and do dynamic stretches and do the static stretching after the workout. http://www.cmcrossroads.com/bradapp/docs... this website outlines the proper procedures. Good luck, train hard.

Answer 3

christ... no one gives the obvious answer....

run.... all the way to the nearest athletics club / fitness group.

get a coach who isnt sitting behind a computer to get you into a routine.

and also start stretching and warming up. the pain in your calf muscle comes from 2 things, firstly, the muscle is 'cold' when you exert yourself. secondly, your not used to running / stretching.

finally, remember that no one trains for a marathon by running a marathon. start on lower distances (say 400m and upwards) for endurance work and do shorter sprints later in training to improve speed.

your no good as a soldier if you can make a beach assault only to tie up before the fighting starts ^^.

remember, STRETCHING! (i wont say how, get a coach to tell you that)

Answer 4

I am a college runner and I would say that you should focus on doing some speedwork once a week if you want to get your goal time. Find a 50-100 meter grass hill and do some repeats...Do as many as you can all out and as long as you end the workout as fast as you started then you did it right. Hills have definately made me faster when I run my 2 mile in track.

And your shin pain sounds like possible shin splints or just poor stretching. You shouldn't be running on your toes because that strategy is only for sprinting. You should be pushing off your toes and using your entire foot when running the longer distances. If the pain really bothers you then try icing it before and after you run.

Your legs get tired because you probably have a lot of lactic acid in them. In order to get rid of this, before a race I lay down on my back and put my legs straight up and rest my feet on a fence for about 10 minutes or until my feet start to get numb. It's been my secret for years and my legs never get tired.

If you really want this goal time, you have to commit to it and believe in yourself and make sure you run every day.

If 2 miles is hard for you to do right now, then break your goal time up.

For example, focus on running 1 mile in 8:00 which is about half of 15:53. This will help you get used to your goal pace.

GOOD LUCK!!!!!