What is the best way to boost my endurance and speed?

Question

Ok, so I am trying out for a school team and a requirement is to be able to run a 3200 (2miles) in under 12 minutes. I need to know what is the best way to get my stamina up while also getting fast enough to run it. I already have a few ideas but some reassurance would be nice.

Answer 1

Do alot of hill repeats and speed drills.  Run up to 5K and do 30 second fartleks (build up to a minute).  The distance with farleks helps with endurance and speed at the same time.  Find stairs (stadium is a good place or apartment building) and do a few repeats 2X/week.

Here is a good link for more reading:  http://www.runnersworld.com/channel/0,71...

Good luck on your team tryouts.

Answer 2

do what the guy in front of me said

make sure that you are going to be mentally tough because when the going gets tough, you have to take it up a notch