I Want to Improve My 2.2 km Time

by Sikander
(Faridabad, Haryana, India)



i want to improve my 2.2k time
I am running 2.2 km in 10 minutes. How can I decrease my time down to 6.5 minutes?

Answer by Dominique:

Hi Sikander,
Thanks for your question about how to improve your running.

I am convinced I can help you decrease the time you currently use for your 2.2k.

How much you can improve is dependent on your talent and how much work you are willing to put into it.

6.5 minutes is pretty fast, faster than many people can run. At that type of speed, this doesn't just become a question of hard work, so it may be a too tough goal to beat.

My recipe for getting there (or getting as close as possible):
1. Run regularly and build your base
2. Add in some speedwork
3. Do a time trial now and again


Run Regularly and Build Your Base




i want to improve my 2.2k time
Run regularly, at least four times a week. Focus on slower running and build up your mileage. It would be great if you were able to do a long run of 80-90 minutes eventually.

Why run so long when you want to just run 2.2k? The key reason is that in order to be able to run a fast 2.2k, you need to be able to run fast for long. Not just 30 seconds or a minute, but for minutes and minutes on end. This requires endurance. And a great way to build up endurance is by running easy and long.

Check out the base running page for further info. Another useful page that covers how to go about increasing your mileage can be found here.

Add in Some Speedwork



After you have build up a regular running routine and you are able to run 80-90 minutes non-stop, you should work on increasing your lactate acid threshold by throwing in a weekly tempo run.

In addition to that, do a weekly interval run. It is best to play with the length of your intervals, so one day you do 400s, the next week you do 800s etc.

Do a Time Trial - Now and Again




i want to improve my 2.2k time
Test your 2.2k time every so often. Maybe test it every 4-6 weeks.

That may test your patience, but when you are establishing a running routine and starting to run regularly, it is reasonable to expect a bit of improvement every 6 weeks or so.

Test yourself every week, and inevitably you are going to find that you are not improving. And every time you test yourself, is a day you do not train. So try not to impact your training too much by doing too many time trials!

So, the bare basics of running are pretty simple: run regularly, build up your base, then add speed work. This should enable you to become faster over time.

I hope this helps and gets you towards that goal of running 2.2k in 6.5 minutes!

Kind regards,
Dominique

Return to 1 Mile Running Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • 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. Heart Rate Monitor Training - The Zoladz Method

    Every running pace has its own heart rate zone. The heart rate monitor training zones according to Zoladz are explained in this section.

    Read more

  2. Yasso 800 :: The Marathon Pace Workout with a Twist

    running-quote-049.jpg
    The Yasso 800 is supposed to be a predictor of marathon performance. It is a marathon pace workout with a twist. Learn more about the Yasso 800 on this page.

    Read more

  3. Running for Weight Loss - Injured...

    I started a run-walk program 3 weeks ago to help me lose 80 lbs. I was up to running 3 min / walk 3 min 3 days a week on my treadmill. Last week after

    Read more

  4. What Can I Do To Improve My Half Marathon Time?

    I am a 53 yo male 5'11, 165lbs. I have been running for about 8 years. I have run 7 marathons and have never broken the 4hr mark even though all my

    Read more

  5. Daniels Running Formula Book Review - The Running Training Book You Have Got to Have

    daniels-running-formula-01.jpg
    If I had to recommend you to get one running book only, then it would have to be Daniels Running Formula by running coach Jack Daniels.

    Read more