2 miles in 12 mins advice

Sitric

Hi,

I'm never been much of a runner and was hoping to get some advice here.

I would like to be able to run a 12 minute 2 mile, can people suggest ways to work towards this?

To give you an estimate of where I am

Today I jogged/ran 7k at approx 11-12/kph, speeding up to 16kph for 1.5 mins every 2 mins.

Yesterday some friends and I did a slow mile then 10 x 400m laps at 17-18kph, with sets of pull ups, dips, squats etc between each lap.

I can keep plodding along at 12kph for a good distance but once I speed it up i'm gassing pretty quickly.

Thanks a lot

stryker171

Keep plodding away. After you have a good base fitness (strength, flexibility, condition) you can start to work on your speed endurance. There is a Tri club in Midleton that has a coach that takes beginners if you want to check them out.

ecoli

Sitric wrote: »

Hi,

I'm never been much of a runner and was hoping to get some advice here.

I would like to be able to run a 12 minute 2 mile, can people suggest ways to work towards this?

To give you an estimate of where I am

Today I jogged/ran 7k at approx 11-12/kph, speeding up to 16kph for 1.5 mins every 2 mins.

Yesterday some friends and I did a slow mile then 10 x 400m laps at 17-18kph, with sets of pull ups, dips, squats etc between each lap.

I can keep plodding along at 12kph for a good distance but once I speed it up i'm gassing pretty quickly.

Thanks a lot

My advice would be to avoid the intervals for now and rather just work on your aerobic base. As your strength builds you will be able to hit faster speeds more comfortable it is all about putting in the foundations. If you run 2 days a week slowly build up over a period of time. Try adding a run every 2-3 weeks as you become fitter till you at a stage when you are able to do 4-5 days consecutively. Patience and consistency are the key it is better to do a small bit frequently rather than loads sporadically

Sitric

Guys, thanks for the replies.

I've been plodding away at this speed for yrs, can comforably run 10k 3 or 4 times a week but have never really managed to get faster.

The last two days are the first time in ages that i've tried to add some speed, the legs are heavy today! But it felt pretty good. I have tried before but only in a haphazard way, i'd like to try something structured.

I'm nowhere near midleton Stryker, thank you for the suggestion though. A club is not really an option for me though at the moment, already have enough commitments, I squeeze running in whenever I get an hour free.

stryker171

email fluidfit@hotmail.com and i'll send you a structured program to get your speed up without doing yourself an injury.

Sitric

Done, thank you very much!