How to cut my 2 mile time from 18 mins to 13 mins?

Trotter

Hi!

Just a quick bit of advice required. My most comfortable distance for running is between 6 and 10 km.

Early next year I've to do a fitness test and the pass mark is 13 minutes for 2 miles.

Can anyone give me advice on the type of training I need to do in order to give myself the short distance speed over 2 miles that I dont have now?

I can run 2 miles comfortably in 18 minutes at the moment, but I havent been training regularly for a while.

All help is appreciated!

thirtyfoot

Trotter wrote: »

Hi!

Just a quick bit of advice required. My most comfortable distance for running is between 6 and 10 km.

Early next year I've to do a fitness test and the pass mark is 13 minutes for 2 miles.

Can anyone give me advice on the type of training I need to do in order to give myself the short distance speed over 2 miles that I dont have now?

I can run 2 miles comfortably in 18 minutes at the moment, but I havent been training regularly for a while.

All help is appreciated!

You could try this as a starter, other programs will exist also online, google '3km training'.

http://www.brianmac.co.uk/longdist/tp3k.htm

--amadeus--

That's a fairly big jump, from 9 min/miles to 6:30's. What sort of time can you run the 10k in, just out of interest? Also when you say you haven't been training how unfit are you and how fast can you run when fully trained?

They key will be event specific training, I would think. I would suggest one "long" run a week to build endurance and elevate standard aerobic fitness (in the case of a 2 mile run then long would be 5 miles ish). Also one specific speed session per week (400m reps, hills). One or two 3 milers at lactate threshold pace (fast but not killer fast) and one timed run of 2 miles per week and you should be fine. Remember to alternate hard and easy days as well and get decent trainers.

One thing - if this is a military test read the fine print. Usually these things are done in PT kit but some (albeit normally during the training) are in fatigues and boots.

Trotter

Thanks a lot for the advice. I'll definitely be able to run it in my normal running gear.

My 10k time is around the 49 minute mark.

Pherekydes

Trotter wrote: »

Thanks a lot for the advice. I'll definitely be able to run it in my normal running gear.

My 10k time is around the 49 minute mark.

49 mins for 10k is equal to 14:42 for 3k, but you'd be able to run a bit faster at that short distance. As implied above, you should try to get used to the pace required. This is about 95 seconds per lap of a 400m track. If you can get used to the pace it'll mean you won't get sucked into starting too quick.

Trotter

I did a 2.4 mile route tonight in 18 mins 30. Thats a bit under the 8 minute mile mark I think..

Getting there!