Want to Improve My 2 Mile Time

by Sean

I am new at running. My time for 2 miles is in the low 14 minutes. How should I train?


Answer by Dominique:


Hi Sean,
Thanks for your running training question.
The two miles is an interesting distance. You need both speed and stamina. Your training should reflect that.



When you are new to running I would consider it pretty important that you build up your base, which is accomplished by easy runs, i.e. runs at which you'd be able to have a conversation with someone if they were to run with you.
Also see my base running-page.

In addition to that you will need to build up your speed and your ability to run fast for a prolonged period of time. For this I would advise that you do interval runs and tempo runs.

How you go about mixing these into one program and when to focus on one type of training more than over another type of training is mostly dependent on what your racing season looks like. Ideally you'd do your base building early on, before the real season starts, i.e. in winter or summer. Then, when you get closer to doing actual races you shift the focus a lot more to speed sessions.

A good book, including running training templates for seasons lasting 24 weeks is Daniels' Running Formula. Check it out, it really helps in glueing all the different types of running training together in a winning training program, completely catered towards you.

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Hope this helps.
Kind regards,
Dominique