Running

[MSUgirl]

Hi all...

I'm training for a 2-mile run...I'd like to be able to do it in 14 minutes. Right now I'm running about a 10 minute mile...not good!!! I was wondering if anyone had a recommendation on how to train to accomplish this feat. Should I go for distance first...or speed?? Any info would be of help!!

Thanks!!

[mixtic187]

I'd go with distance first.. also.. if u are running in a 2-mile run.. i'm assuming u will be doing it outside.. where there will be hills? do you train inside or outside? I suggest running in intervals.. start running at your normal speed.. and then go 2 min pumping up the speed to just fast enough where you can keep up.. then slow it back down for 4 min.. pump up the speed again.. then bring it back down.. you will gradually build your speed up until you won't have to bring you speed back down at all..also.. putting up the incline of the treadmill for a few min at a time will help you build up you indurance..

Good luck! Just make sure you develop good breathing patterns.. i've found this was the key to indurance for my running!! that and good shoes!

[BigManSlim]

"I suggest running in intervals"

Yep, this is the way to do it. You'll also want to make sure you're getting the right nutrition.

[gregc]

My friend was telling me the other day that the best way to improve your time (he runs a mile in under 7 minutes) is to time yourself running a mile, and try to improve on that time each time you go running for a mile.

You will eventually become faster, will have more stamina, and that should help you with your goal at running 2 miles in 14 minutes...but don't try to do it all at once, improve your speed/stamina gradually by running every day (or every other day, if that's more convenient).

[angel22]

GOOD LUCK!!!!!!!!!!!

[ApolloFS]

Like the rest of the guys and gals said, intervals is the key. I personally hate the treadmill for various reasons.

#1. Nothing beats open air, even if you´re down-town!
#2. You force yourself to keep a stady pace and rhythm rather than "comply" with the treadmill´s speed.
#3. There can be more adversity that you don´t notice so you´re doing more and feeling less tired (wind is a perfect example).
#4. That´s where the race will be. UNless you´re positioning treadmills in a line-abreast formation and see who tops the machine of first

Apart from intervals what I´ll do after a good 5 mile run with some inclines is right at the finish line:

Sprint 60 meters at 60% speed
Sprint 80 meters at 80% speed
Sprint 100 meters at 100% speed

And do it again....

Nothing beats ending a run by just lying on the grass and not being able to get up!

SOme more important pointers for various stages of the run are:

A. Watch your form. Don´t throw your hands around or slouch. Chest out, shoulders back, and use your arms to give you speed.
B. Use big strides and really push the tarmac with your feet. Don´t just up the tempo, bur rather pull with your hands and push with your feet.
C. When sprinting try to stay as aerodynamic as possible. That means watching how your arms extend, how your shoulders move, your palms streched out etc.
D. Watch your breathing. Keep it disciplined, rythmic, and inhale from nose and mouth, while exhaling from the mouth. If you feel you need more air don´t deprive yourself but don´t "break your rules" either. Simply up the tempo but still keep it rhytmic. Don´t just reach a point where you say "Screw it" and you start gasping for air!!

Make sure you have a well rounded nutrition, that you´re getting enough calories and that you´re getting your yummy carbs! (Too many women on Atkins diets these days...Too much carbophobia out there

Good luck on the race!

[fengalon]

Originally posted by ApolloFS
Make sure you have a well rounded nutrition, that you're getting enough calories and that you're getting your yummy carbs! (Too many women on Atkins diets these days...Too much carbophobia out there

LOL! Yes, I agree -- I was one of them! It took a lot of convincing on my roommate's part (and on everyone else's, basically) to get me out of Atkins. I'm glad I did, because I feel better eating what I want in just controlled amounts. Carbs are not your enemy...