Can I run 2 miles in 15:30?
I need to run 2 miles in 15:30 for a police program. I have been sick the past week and went running today (im gradually stepping up) 6 laps (1.5 miles) in 18 minutes. If I shoot for 6 laps in 15:30 and then step up to 7 laps in 15:30 and so on will I make it in 2 months?
I assume you have had doctor's checkup and physical clearance to do HARD physical activity: and are recovered from your sickness completely. If not, STOP HERE.
Every week has 1 day of the week no running, just stretching or weight room type exercise. Do not run more than 6 days without 1 day off. NOTE: IF YOU HAVE TO SKIP A DAY DO NOT TRY TO MAKE IT UP. Just continue the plan.
Week 1: Jog 2 miles every day no matter how slow you do it. Even if you have to walk during the run, complete the 2 miles.
Week 2: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
2mi 2 mi 2 mi Speed 2mi 2mi
Week 3-7: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
2mi speed 2 mi speed 2mi 2mi
Days indicating "speed" jog 2 laps, then run 4 100 yard repeats fast but very controlled. Start slow at first. Walk the curves & recover, then run the next 100 yards. End with 1 lap jog to cool down. Stretch before and after every workout.
Final week preparation: Run day minus 6: easy jog 6 laps
RD-5: easy jog 5 laps. RD-4: easy jog 4 laps. RD-3 easy jog 2 laps. RD-2: easy jog 1 lap. RD-1: stretch carefully no running.
Day of Run: Run time minus 4 hours: Eat meal of pancakes, but no greasy stuff like sausage. Continuously sip water to insure proper hydration. Take every oportunity to go to the bathroom especially before the run. Stretch and prepare 15 minutes before the run. Do 4 or 5 casual 25 yard jogs, resting in between.
Memorize your lap splits: something like 1:56 per lap. I like to start slow say maybe the first 2 laps at 2 minutes each, then 6 laps at 115 seconds (1:55). Your lap splits would then be:
Any funny feelings, discomfort, dizziness, pain, whatever, STOP and get attention. Good Luck
Best advice is to run every day. Twice a day if possible. Keep timing yourself.
It sounds like you already have a good handle on personal goals. The gradual approach with smaller steps is definitely a way to keep you motivated. Small victories will lead to overall success.
Unfortunately, with the amount of time you have....there will be no substitute for putting in quite a bit of time and hard work into running.
Who knows..you may pick up running as a healthy habit.
1) Jump on a treadmill and set 1/4 mile times that must be met with a built in rest period.
2) Do the same thing on an a track for self-pace purposes.
Example: Set interval marks to meet a 1/4 mile at 1:30 with a 30 second rest (slower paced jog). Doing this will help you train your pace, with the treadmill being a forced pace to have to keep up.
Some other pointers are to keep your head up with your line of sight focused above your regular line of sight. Mentally, this helps you understand you are going somewhere faster. Looking down at your feet while running will slow your pace. Control your breathing with deep inhaling thru your mouth and exhale thru the nose.
This is my personal advice from a competitive soccer player - its how I used to train for 12 min 2 mile fitness tests. Hope it helps.
Change up your workouts. Basically, do speed work one day. This is best done on the track. Do things like 4x 100, 4x 200, 4x 300, 4x 400, etc.. at a fast pace with warm-downs of the same length between reps. For example, do 4 - 100 meter sprints and job 100 meters in between. Same with the 4 - 200 meters, etc. etc..
Take the next day off to recover. Next run will should be a tempo run. Do a mile warm-up and then 2 miles at the pace faster then your warm-up pace. Then do another mile warm-down.
Take the next day off from running. Your next run should be a longer run (try 3 to 5 miles) at a nice comfortable pace.
If you have a bike or access to a pool, do a workout on another day with one or the other. And run a mile or two for the fifth day at a comfortable pace. You'll be in shape in no time if you stick to it. Great way to meet chicks too! ;)
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