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.


Hope this helps.
Kind regards,
Dominique


Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



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!