What is the most effective way to shave one minute off your two-mile run time?

2020-05-27T00:37:58-04:00

I have just got back into running after a four year break. My current one mile time is 8.54 which is not bad for the time off and being 37 years old. I am starting at 1 mile 3 days a week and the other days I do strength training. I can't decide if I should increase by a quarter mile each week or a half mile. My end goal is 3 miles without stoping and a 16 to 17 minute flat two mile.

Response by SSG Private RallyPoint Member made May 27 at 2020 12:47 AM

2020-05-27T00:47:28-04:00

60/120s and slowly increasing distance

Response by SFC Private RallyPoint Member made May 27 at 2020 1:07 AM

2020-05-27T01:07:26-04:00

I am a Master Fitness Trainer, will be a certified running coach through the United Endurance Sports Coaching Academy (UESCA) and have been a runner for 20 years. The key to success is balancing consistency with ample recovery. Assuming you are healthy and injury free, I’d say three days a week is a good start and I recommend sticking with that for a while. To answer your question about increasing distance, 1/2 mile per week is probably safe. When I write training plans, I usually incorporate small volume (distance) increases for 2-3 weeks in a row followed by a “recovery week” in which the volume will decrease, and then continue build slowly based on where you were before the recovery week. Another variable to look at is intensity (pace). Until you’ve built up some consistent mileage over a period of time, I recommend keeping the pace fairly easy to train the aerobic system. By easy I mean you should be able to have a conversation with someone and speak complete sentences between breaths. Once you’ve built a solid aerobic base over a couple of months, you could then begin to slowly incorporate a little bit of speed work. I hope this helps. If you have any more questions please feel free to reach out. Tha last thing I’ll say is listen to your body, trust the process, and HAVE FUN!

Response by TSgt Private RallyPoint Member made May 27 at 2020 3:30 AM

2020-05-27T03:30:41-04:00

According to the running coaches I listen to, if you’re running less than 25 miles per week the most effective way to increase your speed is to increase your weekly mileage.

Response by CW2 Private RallyPoint Member made May 27 at 2020 7:36 AM

2020-05-27T07:36:03-04:00

When I ran cross country in high school we alternated distance days and speed days. I’ say your distance days should be no less than 3-3.5 miles. Speed days should look like either 400m-800m at whatever pace your goal 2 mile time is. Example: 90 second 400m (1 track lap) x 8 laps = 12 min two mile. Obviously in the beginning you will need lots of rest in-between laps. Don't get discouraged, this stuff takes time.

Response by CSM Darieus ZaGara made May 27 at 2020 8:17 AM

2020-05-27T08:17:44-04:00

There are a lot of professional running resources on line. Look for a program specifically geared as improving run time.

Response by SSG Private RallyPoint Member made May 27 at 2020 8:56 AM

2020-05-27T08:56:38-04:00

Increase distance and focus on a consistent pace for the first few weeks, then start incorporating sprints and speed running like 60/120's or 1 lap sprint/2 lap walk. If you want to decrease your 2 mile, distance training is the best (for me) to get this down. I have two distance days a week and one speed day. My distance days are no less than 4 miles a run, try to always hit 5, but depends on how much time I left myself at the gym before work.

Response by MAJ Private RallyPoint Member made May 27 at 2020 9:24 AM

2020-05-27T09:24:09-04:00

As others have said running a few times a week for 3-4 miles at a comfortable pace that keeps your heart rate elevated is a good start. You can begin alternating sprints into your runs.

I am not a runner and I am a slow runner. My suggestion to shave time off quickly is go to a high school 400 m track. Sprint the straights and jog at a good pace the curves for 8 laps = 2 miles . Do this a couple weeks for a few days. You will shave time off your 2 mile run time. After a couple weeks move up to sprinting 1 lap then jogging one lap.

Running is hard on the body when you’re first starting out. Listen to your body especially if you are a stockier frame (like I am). Good form is key especially for us heavier fellas. Your knees and lower back will take a beating the first week or so. It will ease up and go away.

Response by SGT Andrew Sherman made May 27 at 2020 11:48 AM

2020-05-27T11:48:20-04:00

Step 1, shave everything. Hair creates wind resistance and wind resistance slows you down.
Step 2, move your legs slightly faster. This will allow you to move a greater distance in a shorter amount of time.
Step 3, Disregard my advice and listen to these fitness-minded people commenting on the post.

Response by SPC Phillip Vossler made May 27 at 2020 11:59 AM

2020-05-27T11:59:46-04:00

The most effective way to shave time off your 2 mile run time? Run faster.

Response by SPC Daniel Wheadon made May 27 at 2020 12:07 PM

2020-05-27T12:07:00-04:00

I need to address the funny people I am serious. Please respond with helpful information and not funny comments it waste both my time and your's. Thank you respectfully

Response by SFC Private RallyPoint Member made May 27 at 2020 12:11 PM

2020-05-27T12:11:15-04:00

There’s a lot of good advice in here. If you’re looking for an actual plan, the Fuhrman Institute for Running has a 5K plan called 1st 5K. You input your 5K time and it gives you all the formulas for paces, intervals, and a 12 week running plan that is exceptional, very successful and very simple.

Response by Cadet 2LT Private RallyPoint Member made May 27 at 2020 12:45 PM

2020-05-27T12:45:32-04:00

Working out your core helps with your run time. Elevated runs help, 61-20s, resistance runs

Response by LCDR Joshua Gillespie made May 27 at 2020 12:45 PM

2020-05-27T12:45:33-04:00

At 42, I'm not that far off from you in age. I typically average about fifteen -twenty miles cross country a week. My fastest recent five mile time (including hill climb) was around 45 minutes; I routinely run three miles (including a climb) in about 24 minutes. I do both "non-stop". Here's what I do to decrease my times. 1) Don't overtrain- We're not twenty any longer; we're more vulnerable to joint, connecting tissue, and muscle injuries, and we need recovery time. Three days a week seems appropriate to me if you intersperse them with your strength training. I almost always run my fastest time of any given week the first day after 48 hours out of the saddle. 2) Some may disagree with me, but I generally view training for runs as either "adding distance" or "subtracting time". When I want to build endurance, I gradually increase distance at a more comfortable pace... when I want to build speed, I gradually increase my pace at a fixed distance. Endurance training can increase your speed, but for me personally... I try to view the two as separate efforts, and normally run ten miles at about 3/4 the pace I'd run five, and maybe as little as half what I'd run three or less. 3) include high resistance into your training. Some folks add weights when they run, some strap on parachutes... I add hills (because I'm fortunate enough to have 'em around). My usual five mile run includes a constant incline of about 1,000 feet (best guess) elevation. It's a real test because I don't hit it until about 1 mile into the run, and it takes me over about another mile and a half to reach the summit. 4) Balance strength vs. body weight. It's no secret that the fastest people on earth are usually pretty lithe. I stay right around 165 lbs, which at 5'6", means I'm not built like the Terminator. That said, I'm training to be "combat fit"... not for the Olympics, so I do spend quite a bit of time in the gym as well. My muscle mass probably costs me a little in "speed"... but I'm happy averaging an 8-9 minute pace. If I wanted/needed to get below that... probably unlikely for my age... I'd probably cut even lower, increase carb intake, and lower total proteins. 5) understand your pace. I run most the same routes, and wear a stopwatch when I go. I know my "average" times for various waypoints, and can easily "do the math" in my head to figure out when I need to "pour on the coal" to get there faster each time.

Response by SFC Ralph E Kelley made May 27 at 2020 3:36 PM

2020-05-27T15:36:40-04:00

SPC Daniel Wheadon I guess it meaningless for me to ask.
At 65 all I have to do is show up to get a passing score. (;^D

Response by Maj Marty Hogan made May 27 at 2020 10:55 PM

2020-05-27T22:55:03-04:00

Run faster. Do interval training and there is a lot of training ideas on line.

Response by MSG Dan Castaneda made May 28 at 2020 5:58 AM

2020-05-28T05:58:36-04:00

8.54 a minute is bad. Don’t use the excuse that you are 37 years old. I am 43 and can still run 7 minute miles for 5 miles. If you accept excuses you will always settle for a mediocre preformance. Put some miles on your legs and work on your breathing. Then go out there and push. You’d be surprised how good you can get with some dedication.

Response by Maggie Kroll made May 28 at 2020 12:18 PM

2020-05-28T12:18:27-04:00

I am not an expert like the SFC who also commented, but from my personal experience as a runner - it's best to alternate lengths to help with your time/endurance. I recommend alternating between a short run and then a longer run. This helps your body do better time-wise on the short run and you work on your endurance for the length as well.

Response by 1SG Private RallyPoint Member made Sep 19 at 2022 3:52 AM

2022-09-19T03:52:58-04:00

Good current plan

Response by MSgt Steve Sweeney made Sep 19 at 2022 9:13 PM

2022-09-19T21:13:59-04:00

Run faster.