Is it good to do sprints every other day in order to improve my speed on a 2 mile run?

Question

I do sprints for two days and a regular 2 mile run for 1 day? Is sprinting for 2 days too much?

Answer 1

Your best chances of improving are something like this:

Day 1 - Rest

Day 2- Run 2 miles

Day 3 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 4 - Run 1 mile

Day 5 - 10x100s at the track; stretch, half-mile warmup and cooldown

Day 6 - Run 3 miles

Good Luck

Answer 2

I run the 2-mile also. What is your time? Mine is 10:38, so adjust accordingly.

But anyway what I do to improve speed are 400 meter workouts and 800 meter workouts.

For the 400 workout:

1. Run 4 sets of 4 400s.

2. Each 400 for me is 73-75 seconds. You need to properly adjust it for your ability to run the 2-mile, but the pace for each 400 should be faster than your 400 paces during the race.

3. After each 400 give yourself 45 seconds to 55 seconds to rest.

4. If this is not enough rest time, it is important that you do not increase the rest time, but rather decrease the pace you are going at.

5. After each set of 4 400s, give yourself a 5 minute break.

6. At the end cool down with a mile or for about 10 minutes.

For the 800 workout:

1. Run 2 sets of 4 800s.

2. Each 800 pace for me is about 2:30. Once again, adjust it properly but keep the pace faster than your 800 paces during a race.

3. After each 800, give yourself 1:35 to 1:45 to rest.

4. Once again, if this is not enough, don't increase the rest time, decrease the speed you are going at for each 800.

5. After the first set of 4 800s give yourself 5 to 6 minutes of rest time.

6. At the end cool down with a mile or for 10 minutes.

I hope this helped you out and good luck with improving your time. And always remember to get in a good warm up, a good stretch, and a good cool down. Also, NEVER do two workout days in a row. This is too much for the body to handle. After each day for a workout go on a nice, slow, long run. Mine are usually 6 or 7 miles but they take about an hour and a half. This builds up lung endurance, gets rid of lactic acid, and gives your body the chance to relax and get stronger the day AFTER the workout as well as the day OF the workout.

Answer 3

sprinting doesnt impove ur mile time, since a mile is long distance, u have to practice long distances

Answer 4

Doing sprints like 15 seconds around the block and nothing else are not good. You need to do like a good 10-15 minutes worth of them.