Training: 2 miles in 12 minutes?

Question

I'm training to try to make a soccer team right now. I have to be able to run 2 miles in 12 minutes by August 18th. So I have about a month to prepare. I'm capable of running 2 miles.. im just not used to it so my time is pretty lame. Any tips? I don't really enjoy running.. but I really need to learn to if i want to make.

So i'm asking for training tips(proper stretching, what distance, any techniques, ect.) , and also tips on how to enjoy running!

Anything would help! Thanks :]

Answer 1

2 miles in 12 minutes is very fast.

When you are long distance running, you always want to train your endurance first, and your strength last. So, if you have a month, I suggest running up to 5 miles a day, and every 3 days, do 2 miles. Do these runs FAST, because you want to know what progress you are making.

I also suggest training your abs, because any run over 3 or 4 minutes takes a large toll on your midsection.

Answer 2

ok the guy talking about your abs helping is just stupid, i run track and cross country, my 2 mile is 10:45 (that was what i came in at the 2 mile during a 5k) but go for a hard run on monday, try 3 mile repeats (run a mile as hard as you can, get 5-10 min. break then do it again) the go for a long run on tuesday 5 miles or more, wednesday do sprints try 6, 400's around a track only getting 2-4 min. break in between depending on your level of endurance, thursday just go for a tempo run 3 miles at whatever pace you can handle, and friday is easy day, just go for a a GOOD paced 2 mile

and as for sat. take that day off to recover and just go for a 30-45 min. jog on sunday, do this for until you have to run your 2 mile and you'll be shocked at your endurance level and time

Answer 3

that is fast run atleast 3-4 miles a day 5 days a week until your season starts. (try to run at a 7 minute mile pace)  you will easily be able to run it by the time your season starts! GOOD LUCK

Answer 4

Thats pretty good for someone who hates to run...

Well work on ur abs like h**l that will improve ur speed by a lot....

   Ab is the most important when it comes with running and any other sport.....

Stronger Ab's means:

*More stamina

* less stress

* help with balance

Etc....

Train running and after a few laps go strait to ab work outs...

This coming from a runner who had TB and still able to perform near 100%

*2 lap warm up then rest for 20 sec, then stretch, do anything....

Answer 5

Run 5 or 6 miles a day to build your endurance. I run X country now. I went down from 15 minutes to 11:40 in 5 months. Run a lot on hilly courses. Do speed once a week. Run 400 meters all out with a 3:45 rest. Good Luck!

Answer 6

First, let's talk me down from my soapbox.  A recent study should that over 92% of soccer runs are less than 50 yds.  In fact, over 30% are less than 15 yds.  This is not just linear movement either.  You are going to be going in any direction.  Now you are being asked to run 2 miles of linear movement in 12 minutes.  Also in running distance you are going to be training your aerobic muscle fibers Type I - aka slow twitch.  You should be training your fast twitch muscles, Type II.  By running a lot of distance, you can actually convert your Type II into Type I.  There is little to no evidence that shows that you can convert Type I into Type II.  So the test to show your conditioning is the complete opposite of what you should be.  There are some great tests for seeing conditioning (e.g. yo-yo drill) which incorporates movement and rests which more simulates game time.

What can you do?  You want to be able to make their lame test while minimizing the wrong training.  First, run 2 miles an time yourself.  This will give you a baseline.

Next, I like intervals.  This is where you run/sprint for a minute and then jog for 2 minutes.  As you progress to your test date, you will want to minimize your jog time while increasing its speed.  For example, I took off quite a bit of time from training and ran an interval 2 miles in 20 minutes.  By my second week, I was down to 16 minutes.  Within a month, I was down to 13 minutes.  If I ran straight through without the slower parts it is conceivable that I would be down to that 12 minute mark.  I would do this 2-4 days a weeks.  On other days, I would find the most competitive soccer pickup games and focus on running out there.  Try to be aggressive so that you are minimizing your rests between runs.  This will help you work on your endurance too.  I would also have a day of sprint work.  You may do an a day of shuttles (cones set up 25 yds apart then run:

1 x 600

2 x 400

3 x 300

4 x 200

5 x 100

6 x 50

progressing to:

1 x 600

2 x 400

4 x 300

6 x 200

8 x 100

10 x 50

Or do a ladder on a track:

1 x 800

2 x 600

3 x 400

6 x 200

10 x 100

Make sure you rest up.  Realistically you have 3 weeks to training.  Your last week you will want to run a little bit but you want to give your muscles time to recover.  Active dynamic stretch before, static stretch after of all major muscle groups, ice baths for keeping the soreness done and to promote healing!

Good Luck!

Answer 7

yeah run 5-6 miles a day, drink plenty of water, even do some push-ups, you'll be ok.

Answer 8

2 miles in 12:00 minutes isn't that fast. Just train