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Besides running more, what are some workouts you have used to help improve your two mile run? 1SG is begging me to go to BLC and I said I wont until I can improve my run some more. Thanks everyone.
Physical Training
Running
Distance Running
APFT
Master Fitness Trainer
Posted 5 y ago
Responses: 21
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Replace most of your distance running with intervals. Distance running won't make you faster. If you're just training for your two mile, try not to run more than 5k at a time.
Add hills and sprints. Do intervals. Intervals are not sprints. Work with a mix of various interval lengths and rests, never exceeding more than 3 miles total in length. Mix up rest intervals by time, or heart rate.
A good example might 10x400m intervals w/2:00 rest. Or 2x 1 mile intervals w/120 heart rate rest.
Add hills and sprints. Do intervals. Intervals are not sprints. Work with a mix of various interval lengths and rests, never exceeding more than 3 miles total in length. Mix up rest intervals by time, or heart rate.
A good example might 10x400m intervals w/2:00 rest. Or 2x 1 mile intervals w/120 heart rate rest.
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SGT(P) (Join to see)
Perhaps "begging" wasnt an appropriate term to use. What I mean is, 1SG asks me frequently when and if I can go. I told him I'd like to wait until I can improve more.
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1SG (Join to see)
1 mile run at moderate pace to a hill where you can do 10 ~50yd sprints (sprint up, "jog" down; immediate 1 mile run back to start at fastest pace you can stand.
Improve your running form and efficiency: stride, hands, breathing (plenty of instruction available if you Google that).
Determine your run time goal. Calculate how many seconds per lap - 1/2 lap - 1/4 lap you have to maintain to achieve that. If you don't know this, it's difficult to know where your at with your interval training, or whether you you need to make up that time during subsequent laps during actual test. You definitely can't wait until the last lap to make up any lost time.
Improve your running form and efficiency: stride, hands, breathing (plenty of instruction available if you Google that).
Determine your run time goal. Calculate how many seconds per lap - 1/2 lap - 1/4 lap you have to maintain to achieve that. If you don't know this, it's difficult to know where your at with your interval training, or whether you you need to make up that time during subsequent laps during actual test. You definitely can't wait until the last lap to make up any lost time.
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Your 1SG isnt begging, and you dont have a choice. When you get your slot you will go, or you have to be Barred.
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