How to improve my two mile time?

Question

I do all of the workouts that have been suggested here. I do pt with my company everyday, and run on my own every night. I run about 6-7 miles a day. I change the type of runs I do, fartlek, long distance, sprints, I just can't seem to improve. Any different ideas would be greatly appreciated.

Answer 1

wow yeah that needs improving...im a 16 year old girl and i run about a 13 minute 2 mile. you need to run for long distances. don't focus on just 2 miles. you should run probably somewhere between 7-12 miles each day...vary that. also do a lot of sprints. 100 meters all out after every long run will help you expand your stride and improve your speed while the long run will improve your endurance. Those sit ups and push ups, believe it or not, will help you. Strong abs help you run faster and pick your knees up more when you run. Run fast, hurry back as my coach always says!

Answer 2

to over simplify, do mileage. 20 miles a week, try to run every day

Answer 3

wind sprints (40 yarders) during your two mile run!

Answer 4

see you run each morning with a group of guys that dont want to advance like you do, therefore you dont get the work out you need. so, you must work out on your own time.

To improve your time...sprint.

Go to the track on your own time and sprint from the end of the loop side all the way down . dont walk, just jog slowly around that loop then once you finish that loop, sprint again on the straight away path.

Do this until your lungs scream for air.

I was in the military myself.

Answer 5

First thing to work on is endurance.  When you do practice tests by yourself, do the sit-up/push-ups and then run 3 miles or 4.  This endurance will help you run the real test because your body will know how to push though during the rought times.

Secondly, work on your fast twitch muscles. Do some sprint work with 400meters. Time yourself running a 400m (one lap on a track) and then when you finish, let the clock run to 1min, 30 sec and start another one.  Do 4 of these in a row and then take a 2min total break.  Work up to doing 4 sets (2miles). These hurt a lot, but especially the last set will allow you to build a kick at the end of your two mile and hopefully finish faster.

Goodluck