Doing sprints after distance?

Question

Im trying to get 2 miles in under 13 minutes. If i run 2 miles, take a little break , then do sprints will that increase my 2 mile time the next time, if run i repeat the process? What does doing sprints after distance improve?

Answer 1

First, I think you're trying to find a magic bullet "one size fits all" approach to getting it done.   So I guess I don't buy into your training plan much at all.

What you need to do is apportion your training so that you run mileage in incremental miles, and reserve specific days only for speed work.

For ex: if you run 10 miles a week, you should ideally have a plan like the 30-20-10 where you run 30% of your mileage 1 day, 20% 2 days, and 10% 3 days, then rest 1 day.

To iimprove your speed you need to take 1 or 2 days for speed work on the track.  Run the long straights hard, fast, controlled, relaxed; then rest, recover, jog, walk the turns.  Repeat 10x.  Be sure to stretch, warmup and cooldown.

Answer 2

I believe you are referring to strides after a distance run?

Stides help basic form and speed... but it will not really help you running faster times in races by over a couple seconds.

I reccomend asking your coach (or if you do not have a coach) to increase your miles per week, that way you could get more aerobic training and thus your would do better in the 2 mile.

Gradually increasing (by 5 miles per week about) to about 35 to 40 should improve your 2 mile time by a good amount. If you are already doing that much, I suggest 800 repeats (I do not know your prs so I could not tell you the pace)

If you are already doing both of those.... increase your mileage :)

Answer 3

It  helps you improve your finish. Instead of jogging through the finish, it teaches you to get that boost of speed at the end of your distance race.

Answer 4

It improves your finish, by training your body to give that final "kick" needed if it's a close race.

Answer 5

You need to pick up your mileage. . . don't just run 2 miles. . . go out and run 4 maybe even six. . . I ran the 3000 meter race in high school, (which is 7 1/2 laps around the track) and my personal best was 9:13. . . i could run 2 miles in 9:45. . . But in my training i would do mileage, about 40 miles a week. . . and after my runs i would get 2 the track and do 150's (which is from the football post to the end of the strait-away). . . the sprints are only going to do you good for the kick at the end. . . sprints are not going to do you any good in the over all race. . . MILEAGE IS THE KEY! ! !  (but just do what your comfortable with, cuz too much mileage and you could hurt your self) GOOD LUCK! ! !

Answer 6

I wouldn't ever advice doing sprints right after any distance workout. It can actually have a negative affect on the distance running you just got done doing. Your body has 3 Energy Systems:

1)Creatine Phosphate Phase  (running duration of 6 to 10 seconds)

2)Glycogen Phase (running duration up to 45 seconds)

3)Krebs cycle (running duration more then 45 seconds)

During a session (one workout) it is important not to mix energy systems.  Only work on one energy system per workout.  Mix training will bring mixed results.  Basically, if you want to work on your speed (anaerobic) during your workout, don’t do a long run (aerobic) when you are done with your speed training. If you really feel like you need to work on your finishes than try this workout. Repeat 800's  and at the end of the 800 don't stop sprint an extra 50 meters with everything you have left. Take a 3-4 minute break and repeat 5 more times. Good luck