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Old 06-18-2009, 07:13 PM   #1
Jonathan A Wallace
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Running: Need to knock 1 min. off my 2 mile

I'd like to get my 2 mile under 14:30. My recent times are in the 15:30-15:50 range. Any suggestions on knocking my time down in 4-6 weeks?
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Old 06-18-2009, 07:32 PM   #2
Eric Montgomery
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Re: Running: Need to knock 1 min. off my 2 mile

Check out CrossFit Endurance (WFS). Mix their running or rowing WODs in with your normal CF schedule once or twice a week. 2 miles is a short enough distance that you don't have to put hours and hours of roadwork in--you're better served by working on your footspeed with 400-800m intervals and Tabata-style stuff, which is what CFE will have you doing. Other than that, keep doing CF--I cut a minute off my 3-mile time in about 5 months (19:40 to 18:40) doing nothing but WODs, with no additional running.
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Old 06-19-2009, 04:43 AM   #3
Jonathan A Wallace
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Re: Running: Need to knock 1 min. off my 2 mile

Muchas Gracias Eric, CF Endurance looks like some great stuff. Thanks for the info.
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Old 06-19-2009, 04:57 AM   #4
Jay Cohen
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Re: Running: Need to knock 1 min. off my 2 mile

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Originally Posted by Jonathan A Wallace View Post
Muchas Gracias Eric, CF Endurance looks like some great stuff. Thanks for the info.
Sprint work. Add in some 800 and 400 repeats along with mile intervals.

Back off running over 5K distance, add 1 day of speed work, 1 day of hill work, brisk 3 miler, rest, you'll be good to go. Speed is your friend, LSD is not.

Remember the motto; Train slow, run slow, train fast, run fast.
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Old 06-19-2009, 05:45 AM   #5
Shane Skowron
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Re: Running: Need to knock 1 min. off my 2 mile

Have to agree with the above. Getting a fast 800m time is really the most critical thing.
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Old 06-19-2009, 07:43 AM   #6
Steven Low
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Re: Running: Need to knock 1 min. off my 2 mile

Read this wfs
http://eshlow.blogspot.com/2009/06/w...for-elite.html

Basically,

sprint work working on max speed + deadlifts + intervals of ~800m
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Old 06-19-2009, 01:08 PM   #7
James Reynolds
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Re: Running: Need to knock 1 min. off my 2 mile

We did a lot of the following to improve 2 mile run, and it worked well enough to get a bunch of guys in my team to 100 on the APFT run portion

1) at a track, sprint straights jog curve, 12 laps
2) 800m run fast as possible, rest 3 min - three times
3) Ladders - evil with many names - run 10m, back to start, 20m, back to start etc... to 100m then back down.
4) hill runs - run up and down more times than we wanted to heh

In addition to the above we still had many long boring 4-5 mile runs and countless hours humping the tick.
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Old 06-19-2009, 07:09 PM   #8
Jonathan A Wallace
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Re: Running: Need to knock 1 min. off my 2 mile

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Originally Posted by James Reynolds View Post
We did a lot of the following to improve 2 mile run, and it worked well enough to get a bunch of guys in my team to 100 on the APFT run portion

1) at a track, sprint straights jog curve, 12 laps
2) 800m run fast as possible, rest 3 min - three times
3) Ladders - evil with many names - run 10m, back to start, 20m, back to start etc... to 100m then back down.
4) hill runs - run up and down more times than we wanted to heh

In addition to the above we still had many long boring 4-5 mile runs and countless hours humping the tick.
Thanks for summin' it up Sir. Looks like Everybody's screaming the same thing. So . . . I guess I'll do one of these each day, take a day to heal up, wash, rinse, repeat.
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Old 06-23-2009, 08:02 AM   #9
Justin McGinley
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Re: Running: Need to knock 1 min. off my 2 mile

You don't need to run longer than 800m in training to get your 2 mile time down.

Like everyone else has said. Speed work and intervals are your (painful) friends.
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Old 06-23-2009, 10:08 AM   #10
Steven Low
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Re: Running: Need to knock 1 min. off my 2 mile

This is what I'd recommend

Quote:
1. heavy lifting with DLs 3-5 reps for 1-2 sets (1-2x a week) +
2. sprint work working on increasing maximal speed (~5 sets of ~70-80m 1-2x a week with 7-8 mins rest between sets) +
3. 4 intervals of 600-800m with 5 mins of rest between each (2-3x a week) +
4. race length run as fast as possible (1x week)

As you get faster with the sprints/heavy lifting (aim for sub 11-12s 100m + 2.5 bodyweight DL) then transition some of the strength/sprint sessions into longer runs. You probably won't get this far though because you only have 4 weeks.
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