Mastering the 3200m: Essential 2 Mile Running Tips and Strategies

2 mile running tips
Discover expert 2 mile running tips. Improve your endurance, speed, and technique with the comprehensive 3200m guide, designed to help you achieve your personal best in this challenging distance.

Training for a 2 mile race requires a different approach than training for a 1 mile race. The 3200m requires more emphasis on endurance and the ability to maintain a steady pace for a longer period.

Similar to 1 mile training, easy running forms the foundation of the training program. You should aim to build a solid aerobic base by running at a comfortable pace that allows you to hold a conversation. As you progress in your training, you can include speed workouts to enhance your performance.

2 Mile Running Tip #1: Speed Workouts Required

2 mile running tips
The types of speed workouts required for 2 mile training are similar to those in 1 mile training, but with longer intervals and tempo runs.

Interval training should be performed at a pace around race pace. You can do shorter, faster intervals or longer, somewhat slower intervals.

A reasonable example is 800-meter intervals at goal pace.

You want to build leg speed by doing 200m intervals and 400m intervals, then build on that by increasing the length of your intervals. Running at or slightly faster or slightly slower than goal pace is a good way to build speed.

Tempo runs are longer, sustained efforts at a pace just below your lactic acid threshold. You can do tempo runs through cruise intervals (3 x 10 min tempo) or through a longer sustained effort, e.g. 20 minutes tempo. For 2 mile training you will want to do regular tempos. Throughout your training cycle, a tempo run should be on the menu pretty much every week.

2 Mile Running Tips #2: Long Runs

2 mile running tips
Long runs are another essential component of 2 mile training. Long runs should be performed at a conversational pace, gradually increasing the distance each week. The distance of long runs should be tailored to your fitness level and gradually increased over time. A long run of 10-12 miles is typically sufficient for 2 mile training.

When you are able to do a long run of that type of length, then you can work on adding quality to your long runs, e.g. doing the last 1-2 miles at faster pace.

2 Mile Running Tip #3: Hills and Strength

Hill repeats and other forms of strength training should also be incorporated into your training program to improve power and explosiveness.

2 mile running tips
Check out the hill running page for more info or the cross-training for runners page for thoughts about cross-training and strength training.

2 Mile Running Tip #4: Recovery

Recovery is just as important in 3200m training as it is in 1 mile training. You should include rest days and/or active recovery in your weekly routine.

Rather than going hard the whole time, you need to get used to the hard-easy principle. Hard work needs to be followed by an easier effort and/or rest. Otherwise your body will not get a chance to recover.

2 Mile Running Tip #5: 3200m Race Strategy

2 mile running tips
Racing the 2 mile requires a different approach than racing the 1 mile. The 2 mile is a longer distance, which requires more patience and pacing. Whereas the 1 mile feels like a sprint from start to finish, the 2 mile requires a more sensible approach. Like the 1 mile it is a real battle of will.

Let's face it. Running that fast, you are going to hurt! So, you need to expect that pain and you need to apply sufficient mental focus to maintain the pace throughout the race.

I have provided a lap by lap strategy on this Q&A page: 3200m Strategy.

In summary, training for a 2 mile race requires all the usual training components: a solid combination of easy running, longer intervals, tempo runs, long runs, and strength training.

More than 1 mile training, the emphasis is going to shift to endurance and the ability to maintain a steady pace for a longer period. In addition to that, your 2 mile race requires a different pacing strategy, with a focus on patience and pacing in the first mile a key to success to ensure you're able to last the distance.

Now, check out some of the Q&A for more 2 mile advice!
Home > Running Training > 2 Mile Running Tips

Have a Question about Your 2 Mile Run?

Do you have a question about your upcoming 2 mile run?

Ask it and I can give you advice!

IMPORTANT: Make sure you provide sufficient information. What do you want to know, what is your current training / history, recent race results, etc., etc.

The more information you provide, the better answer you get.

Questions of only 1 or 2 lines will normally be deleted because it is simply too hard to provide a good answer.

What Other Visitors Have Asked

Click below to see questions from other visitors to this page...

3km in 15 minutes 
I need to run 3km in 15 minutes soon. The job I want requires you to be able to pass this test. As of right now I can run 2.2km at the …

Predicting 3200m Race Time Based On 1600m Race 
I have never run the 3200m race before. I have done the 1600m and my best time is 6:37. Is it reasonable for me to run a 14 minute 3200m? I have …

Need to Run 3.2km in 15 Mins 
Good day, I started running about 4 months back training for 3.2km runs and within 2 months I started running 3.2km in 15 mins (I used to run every …

Shaving Time Off My 2 Mile Run 
So in about 2 months I will be in basic training for the army. Right now I can run 1 mile in 13 minutes and have never been good at running actually …

3200m Race Strategy 
I am a 16 year old junior in high school who is currently enrolled in indoor track. I have been running ever since I entered high school and have excellent …

2 Miles in 16 Minutes - Is it Possible? 
What are the chances I would be able to run 2 miles in 16 minutes? I am 43 yrs old. I am in decent shape. I can run 2 miles now in 30 …

How to Run the 3200m 4 Minutes Faster? 
What are some workouts to run a 3200m under 10 minutes? I ran a 13:20 and want to get it down 4 minutes before next year. Answer by Dominique: …

Best Way to Improve My 3km Time! 
Hello, I need to improve my time on 3 kms in 6 weeks. At the moment I run 3 km in about 10:30, but what I need is 09:50 I have never trained in running, …

Need Help with 3k Run 
How can I run 3k in less than ten minutes? I just can't do it! It takes me 11 to 12 at least! Please tell me any strategies you know for …

How to Run a Faster 3200m 
I run a 13:44 3200m and a 6:18 1600m and I want to run an 11 minute 2 mile. What workouts should I do so? I would really like to know how I can run a …

Want to Improve My 2 Mile Time 
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 …

Starting Track 3200m 
I'm 16 years old, and have been running for about 6-7 years. Of course nothing seriously competitive until I entered high school, and am now in 10th …

Improving My 2-Mile Time 
What can I do to improve my 2-mile time? Answer by Dominique: You are not really giving a lot away about your current abilities, how much you …

3200m Running Program 
How can I train to run the 3200m under 11 minutes? I have been running for a year and a half and my 800m is 2:30, my mile is 5:30. Also my 5k is …

3 km Cross Country Running 
I used to run cross-country at primary school and always make it to zones but then not get very far! So, in high school I didn't bother going …

Last Minute Training for the 3200 
I have been training for the 800m during this spring's track season. Recently I was asked to run in a 3200 metres race. To qualify I had to run 7 laps …

3200m Running Program Question 
I am new to coaching track. I have a student who is a junior in HS who runs the 3200m, 1600m, 800m, and the 1600m relay. The 3200m is his specialty; …

Click here to write your own.

Home > Running Training > 2 Mile Running Tips

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Pyramid Training - What's the Deal?

    Could you please explain pyramid training for different zones? I have seen it in running programs before and I actually didn't understand the method described

    Read more

  2. Best Tips to Start Running - Six Beginner Running Tips That Will Help You Get Started With Running

    Want to start running but wonder how? Check out these six best tips to start running and get off with a running start!

    Read more

  3. Running in the Morning and Bike in the Afternoon

    I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do

    Read more

  4. Improve Running When Over 50 Years Old

    Hello, My name is Roger age 56, I have been running for over 25 years and before this I played local footbal Saturday and Sundays in the season. 20

    Read more

  5. How Many Kilometers Can I Run With My Running Shoes?

    Hello, there is one question I'd like to know. I run three to four times a week and my actual shoes are Nike Vomero which I really like. Is there any

    Read more