Can I get my mile time to 5:30 in two weeks?

Question

I'm 15, first season running( 3 months into the season).

I am 5'6, 120lbs and I run the mile and the two mile.

I train every day with this regimen:

hard day(4 miles-6 miles)

Easy day(2 miles)

3 x med days(3 miles)

repeat.

My PR for the mile is 5:46 while my two mile time is 12:04(these were taken on a very nonflat course and a week ago so I hope that in the meet tomorrow my times will improve)

Anyways could I please have some help to get my mile somewhere between 5:25-5:35 and my two mile time to 11:45?

Please help me I am really dedicated and motivated so I need some training tips.

Answer 1

i would say make your practice on every day 2 or 3 more miles then u will do really good. im a freshman and run 10 miles a day and my mile is a 4 58.

Answer 2

its most definitely possible, but i think you might just be doing to much over distance training. what you really need is some speed workouts.

do some interval training (google for it if you need to)

something like:

Monday's and Thursday's (just 2 spread out days a week, not days right before or after races)

1.

400m at 800m race pace+10 seconds

45 second rest

600m at 800m race pace+10 seconds

60 second rest

400m at 800m race pace+10 seconds

45 second rest

200m at all out pace (or about 400m-600m race pace)

full recovery (2-3 minute rest)

2.

20 minute run (about 2 miles or so)

3.

repeat step 1

4.

4, 100m strides.

that should help you to develop a little more leg speed for that mile and 2 mile

Answer 3

You know what, what your doing is perfect. You really are dedicated. More dedicated than alot of us including me. Just keep doing what your doing but rest if your meet is tommorow. Never run before the big meet. These are mental tips: Run with your heart, Run for Pride, but don't run to win. If you do the other two, you'll win anyways.

                                Good Luck

                                                   Run For Pride

Also I agree. You may be pushing yourself a little to hard. Lighten up a bit. You'll get there without runnign that hard.

Answer 4

i would replace the easy day with 400 repeats (7 or 8 is good amount) with amount of break as time you rain in between. run them at the pace you want your mile to be at per lap. if you're not sore and dont feel tired, keep the easy day and run it really slowly. you can do it if you stay motivated and work hard. good luck!

Answer 5

The best thing u can do know is to practice you 400s and 800s. Run repetitions, for example u want to run about 83(1:23) second quarters to hit your goal. distance running is ok but start to work in some repetitions to improve your speed. Also do ab workouts now and then to help with ur running. One last thing make sure u do intervals on ur long runs to help with both endurance and speed.