Need to do a 2 mile in 14 mins

WinterIsComing · 01-07-2009, 11:52 AM

So I'm hoping to go into OCS and in order to do that I need to be able to run a 2 mile in 14 mins. I ran quite a bit last year but tailed off and sort of quit around late november. I recently started back up again and my training routine looks like this. A 30-40 min LSD every Sat and Sunday morning prior to breakfast. 30 second running 60 second jogging x8-10 everything Tuesday & Thursday after work. M/W/F I lift and don't get home till like 9 so those days are out. I was thinking of adding a timed run on either Sat or Sun night. I guess trying to get a 4 mile time of around 28 mins would be my goal for this. Hell if I can do 4 in 28 2 in 14 should be easy. My current 4 mile is horrific I'm sure up in the range of 11 min miles. Pathetic I know. Anyone have any suggestions on this program or advice on how to improve?

Ian Coe · 01-07-2009, 12:16 PM

Quote:

Originally Posted by WinterIsComing

So I'm hoping to go into OCS and in order to do that I need to be able to run a 2 mile in 14 mins. I ran quite a bit last year but tailed off and sort of quit around late november. I recently started back up again and my training routine looks like this. A 30-40 min LSD every Sat and Sunday morning prior to breakfast. 30 second running 60 second jogging x8-10 everything Tuesday & Thursday after work. M/W/F I lift and don't get home till like 9 so those days are out. I was thinking of adding a timed run on either Sat or Sun night. I guess trying to get a 4 mile time of around 28 mins would be my goal for this. Hell if I can do 4 in 28 2 in 14 should be easy. My current 4 mile is horrific I'm sure up in the range of 11 min miles. Pathetic I know. Anyone have any suggestions on this program or advice on how to improve?

How long have you got?

What was your average pace while you were still into running before it tailed off?

M- Lift
T- Interval
W- Lift
T- Interval
F- Lift
S- LSD
S- LSD

That's your current set up, correct?

Do some conditioning work directly after your lifting and kill the sunday off as a rest.
I would also do some timed runs on the saturday, sometimes running at your own pace, sometimes running 4 minutes at the pace you need (say 6 min 30), then jogging for a minute, then doing it again until you have done your distance. Then as time goes by, reduce the rest until you are running the whole distance at the pace required without any rest.

However, a 7 min mile for 2 miles isn't that hard. Doing 2-3 runs a week with some interval sessions should get you faster then that in less then 3 weeks (assuming could do do atleast 5 miles in those previous 40 min runs).

IronMaidenfan#1 · 01-07-2009, 12:35 PM

I wouldn't really disagree with much of what Ian said but if you have to achieve this goal quickly then I would drop most of the lifting and be task specific. This all depends on how long you have to meet this target. How long do you have?, if it's a couple of months then I think you'll manage it easy doing what Ian suggested.

Oblivian · 01-07-2009, 12:37 PM

Your plan is pretty good in my opinion. If it was me, I'd do a timed mile the first couple weekends. You should be getting well under 7 minutes. Once you get under 6 1/2 minutes, I'd do a timed mile and a half. You should get that under ten minutes for sure. Once you get that around 9 minutes 45 seconds, I'd start shooting for the 2 mile run. In my humble opinion, I don't see the point in doing timed 4 miles if your overall goal is intended for a 2 mile run. I'd shoot to get your 2 mile run down to about 13 minutes if possible. 2 miles is pretty short to where you can keep a fast pace pretty easily. Where are you at right now approximately on your time?

Ian Coe · 01-07-2009, 12:50 PM

I'm not a runner, but last January I started doing some shorter fast paced runs and interval work.

I got tested for a 1.5 miler and pulled 8 min 49 by the end of January, and this was after a 1.5 mile 'warm up' and other body weight based work.

I put on about 3 pounds as well (I was running prior to breakfast, so fasted cardio, however I do like my breakfasts

), which meant my weight went up to about 87kg.

I will step aside for runners comments though, because I just run for the fitness aspect, not to be a good runner (a tool and all that).

edit- like the maiden said, I would advise dropping lifting if you have sub 2 months, but if you have longer then that, I would keep it (although again, that depends on where you're starting out and how new you are to lifting...and your age).

WinterIsComing · 01-07-2009, 01:04 PM

I've got time. The court system in America fucked me so I have to get a warrant quashed before I can reapply. Probably have until April or so at least. My schedule kinda sucks atm. M/W/F I don't get home till well after 9pm and I like to get to sleep by 10:30 or so since I have to be up at 7.

WinterIsComing · 01-07-2009, 01:04 PM

Damn double

Oblivian · 01-07-2009, 02:11 PM

Quote:

Originally Posted by WinterIsComing

I've got time. The court system in America fucked me so I have to get a warrant quashed before I can reapply. Probably have until April or so at least. My schedule kinda sucks atm. M/W/F I don't get home till well after 9pm and I like to get to sleep by 10:30 or so since I have to be up at 7.

Honestly, there are probably a ton of training programs that will get you there. Basically, as long as you are running consistently, I don't think you'll have any trouble hitting a 2 mile run in 14 minutes. I never really ran much until last year. I didn't have a set program, but I probably did LSD twice a week and intervals twice a week. I did either a timed mile or timed 2 mile once a week. I started out running about a 16 minute 2 mile and a 7 minute mile. Keep in mind that wasn't really busting my ass but running at a fast pace. It really only took me a few weeks of consistent running plus effort to improve on timed runs to get my 2 mile under 14 minutes and my mile under 6 1/2 minutes. Another way you can do it on your timed run is run for 14 minutes and try to improve on distance. The key is to make sure you are progressing.

Disclaimer: Obviously, I'm not a hardcore runner. This is coming from an average joe who's focus is more on strength training. I'm just giving my experience on what I did to get 2 miles under 14 minutes. I'm sure others have more qualified advice.

WinterIsComing · 01-07-2009, 02:39 PM

That sounds about what I'm going to try.

MM17 · 01-07-2009, 03:10 PM

I would run 2 miles every other day. Try to beat your previous time.

I did this in the summer.. got my 2 mile time from 14:30's to just under 12

Just my opinion