demarcoa wrote:...I'm curious to hear how you got your mile time below 5.00
I used to run track so I know of at least two people who can run 2 miles in sub-10, but I'm far from that myself. Maybe I'll ask them about it next time I see them.
Seiken wrote:I managed to pull off a 9:48 two mile run exactly once in my Army career. To do it I used Stew Smith's interval running approach to pace my training.
(1) Run 1 mile at goal pace or faster then rest the same amount of time.
(2) Run 1/2 mile at goal pace or faster then rest the same (do twice).
(3) Run 1/4 mile at goal pace or faster then rest the same (do 4x).
So basically you run 1 mile at 5:00 or faster then two 1/2 miles at 2:30 or faster then four 1/4 miles at 1:15 or faster. The idea is to find your pace and learn how to stick with it throughout the whole run.
Levon_Xidyn wrote:A while ago I posted on here asking about a sub-5 minute mile and if anyone had done it and how they trained for it. Well, I've got my mile time down to 4:46 now, and obviously I'm excited to move on to the 'next level' by going after a new goal. That goal is a sub-10 2mile. So I was wondering if anyone on the boards has achieved this and how they did it?
Also, out of those who have run that, have you been able to get there or maintain that level with the type of conditioners that Ross suggests? I recently stopped running as much as I have before (almost every day) to just running long runs occasionally and doing an interval session once a week and the rest being GPP or jump roping and I have maintain all of the speed, and it seems endurance as well, specific to running that I had when I ran every day. Do you think I could continue to improve on my running times with such a program based more on overall conditioning than running only? (obviously I will still be running 3-4 times a week) My current time for 2 miles is 10:38.
bowlie wrote:I havnt tested it yet, but an idea i have been playing with for when i do this is to start from two ends. So have alternate sessions of speed and Time. On the time ones you run at a continuous speed for 10 mins, starting low and increasing in small amounts on each session. For Speed you run continuously at the speed you need to do the mile in for a set time, slowly increasing the time each session.
Edit, I also have a question, and at the risk of hijaking this thread i think i wll put it here.
I want to run a 9 min 1.5 Mile and was wondering if it is possible to get there doing other forms of cardio than running. For example doing swimming, rowing machines and Shadow boxing. I will do lots of cardio, but is it likely that when i get to a level when my cardio is good enough to do it, i cant because my body isnt used to the biomechanics of runing. The limiting factor being muslce memory or technique or whatever, rather than my fitness?
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