I need to shave two minutes off my two mile time.

Discussion in 'Fitness & Nutrition' started by Accordinly Done, Sep 25, 2005.

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  1. Accordinly Done

    Accordinly Done OT Supporter

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    Any hints? I need to get it in 16:36. Yes I know I am slow but I suck at running and it is 95 degrees here.
     
  2. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    How much time do you have to do it? Meaning, how far down the road is your test?
     
  3. Mike4831

    Mike4831 “Dream as if you’ll live forever, live as if you’l

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    Practice, practice, practice.
     
  4. G-n-P

    G-n-P New Member

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    are you fat or out of shape or what? I'm trying to get an idea why our run time is so bad? You can practically walk a mile in 10 minutes. I don't mean this to be a flame, but it is useless to tell you to go do a bunch of fartlek crap when you just need to run more and diet.
     
  5. therealdeal

    therealdeal New Member

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    I think he comes here every 3 months or so looking to improve run times.
     
  6. Mojo

    Mojo New Member

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    some good ass stretching could help.

    there was an site to show how to stretch to prepare for a long distance run, ill post it if i find it
     
  7. Yail Bloor

    Yail Bloor OT Supporter

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    stadium steps, sprints, intervals
     
  8. Vegasoutkast

    Vegasoutkast New Member

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    increase frequency of runs
    do 3 mile runs some days and 2 miles runs others.
    16:36 shouldnt be to hard to get to.
    DO you have weight to lose as well, that will slow you down of course.
     
  9. Lurker111

    Lurker111 New Member

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    You should run atleast 3 times a week.

    Do a 3 or more mile run, interval training, and a 2 mile run every week.

    When you run don't stop and walk at all, keep on running (even for the 3+ miles)...learn to deal with a little discomfort as you push your body to run continually as it helps you to push yourself to run at a faster pace.

    When you do intervals try to do something along these lines:
    1) 1/4 mile intervals (high school track is good for this, just find a local high school and use their track when the kids are not on it).
    2) Start with a slow interval followed by a fast interval and end with a slow interval.
    3) For a 2 mile run you should do a minimum of 8 intervals (because that is 2 miles...) but when I was training for 2 mile run times I preferred to do 12 intervals.
    4) Take your current best running time (say 18 minutes just for an example) and divide it by 8. That gives you a time of 2:15. Now subtract 5 seconds (2:10) and that should be your fast interval time goal. When you can do all 4 fast intervals for 2:10 subtract another second from the fast interval time and make that your new goal for the next week. The goal is to pace yourself and not try to run 2 minutes flat on the first fast interval and only get 2:20 on the second fast interval...you have to learn what it "feels" like to run the pace you need.
    5) Your slow interval should be roughly 50% longer than your fast interval (using the example from above gives you a slow interval of 3:15).

    I don't see anyone WALKING 10 minute miles. Maybe a slow jog. I've road marched more than 2000 miles in my time and walking a 13-14 minute mile for a sustained period of time is pretty tough (even without a load).
     
  10. Accordinly Done

    Accordinly Done OT Supporter

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    Thanks for the help guys. No I have no weight issue I have some exercise induced asthma. I run out of steam after the first mile. How often should I be running? 5 times a week? I have to get this goal by November 12th.
     
  11. Accordinly Done

    Accordinly Done OT Supporter

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    What are some breathing techniques?
     
  12. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    Werd. I think he's best off just referencing the old threads, if they're still around.
     
  13. Roca

    Roca New Member

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    [email protected] I was thinking the same thing till I read it again...2miles
     
  14. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    'Breathing techniques' aren't going to help you; the fact that you can't run it in the time you need to is in your head. You need to overcome the psychological barriers you have. Not sure what I could recommend for that, because I think we've gone over this before and didn't get anywhere.
     
  15. Accordinly Done

    Accordinly Done OT Supporter

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    Thanks
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    You are just gonna have to run. I've got the same condition and if I'm trying to get in running shape, I've gotta run at least every other day as I tend to lose stamina rather quickly.
     
  17. lilox

    lilox Live fast, Die old

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    I bet you are training incorrectly, you don't want to be doing 2 mile runs or 1 mile runs, you want to be aiming for 5 and 6 miles at a steady pace, once you can sustain even the same rate you are doing over that distance you will find your 2 mile time will come down and be easier,

    18minutes for 2 miles is seriously slow, I would say get off the street and onto a treadmill and set a pace to stick to it.
     
  18. Accordinly Done

    Accordinly Done OT Supporter

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    Should I run every day or every other day?
     
  19. Accordinly Done

    Accordinly Done OT Supporter

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    Will do.
     
  20. tkluu

    tkluu New Member

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    10 min mile walk? that must an incredibly fast walk
     
  21. Vegasoutkast

    Vegasoutkast New Member

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    I'd say atleast 5 days a week until you get to where you want. Then you can think about less to maintain.
     
  22. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    Thanks...as in, thanks for nothing, or sincerely? I didn't mean to sound like a prick; more likely than anything, it's psychological defeatism that is preventing you from running that time. I know it's not a lack of desire to do it, because I've seen you trying to do this in this forum for several months now. I know it's easy to think of all these things to do and when you get out on the road or trail to run, it's a completely different story. You just need to quit thinking that you've been so unsuccessful and think about something else when you're running.
     
  23. Phineas Q Stork

    Phineas Q Stork Active Member

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    what medicine are you taking as well?
     
  24. Lurker111

    Lurker111 New Member

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    How often have you been running given that you obviously knew about your run requirement before hand. You really should run year round to maintain your speed instead of killing yourself to get up to speed at the last minute.

    If you have not been running at all (or very infrequently...once every two weeks or less) you will only develop injuries if you try to run every day. Make sure you warm up thoroughly, have good cushioned running shoes, and stretch well separate from when you run.
     
  25. grampositivecocci

    grampositivecocci New Member

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    asthma meds will help also

    ventolin
    becotide
    atrovent
     
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