How do I get my 2 mile down?

Question

Okay, regions is next tuesday and my 2 mile is around 11:26, but I want to get it down to 11:20. Yesterday I ran a 11:33 and got third, but my region is tough. It's hard to get it down. any tips?

Answer 1

how old are you, because that seems slow for a high school regional time. Also, once you give your age, I can help you pin point the workout you need to improve.

Answer 2

Really the best way to do it, is to keep up with your running routine. Make sure you have long and short distances, and don't forget your break. Keep with the cardio, and try different things when you're not running (swimming, etc). Do it constantly, and don't give up.

Your diet is really important too. Don't forget your potassium, and make sure you have enough energy. Try "goo" to help you(available in sports stores). The brand that makes cliff bars also have small packages of drinks to  help keep maintain energy while you run.

Don't give up, you'll get there soon. Think about professionals, who run long distances everyday.

I'm not sure if you can do this by next tuesday, but get a good nights rest and take some good supplements. Don't run too much the day before.

Good luck

Answer 3

do track repetitions of 200m times 5 at 33sec pace, or 400m times 5 at 1min 10 sec try to do one of these 2 a week or just rotate them i did my 2 mile time is 10:13.

hope i helped.

Answer 4

Write your splits on your arm so you know if you are running on time

Answer 5

It is far too late to change training.  The only thing you can do is focus on your splits.

An 11:20 is two 5:40 miles.  That is 85 sec laps.  I will bet you probably do something like go out in 5:25, but then have a 2nd mile of nearly 6 minutes.  Avoid that.  Concentrate on running even splits.  Even effort races are the most efficient.  Don't worry about the other guys in the race, just race the clock.

Good luck.