I run a 14:30 min 2 mile run. How do I decrease my time by a minute?
479827
Start doing a long distance training regiment with 3 days of 8 miles and over. One day do sprint breakdowns 200x24 times at fast intervals such as 6 at 32 sec, 6 at 30, 6 at 29, and 6 all out. Don't forget weight training.
1060049
Fartleks work wonders.  Warm up run (5-10 min) followed by (1) 200m sprint, (2) 400m at 5k pace [repeat 6-10 times] then cool down.
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.
921156
Coming from someone in the Army whose weakness is running as well, I can suggest a few things that have helped me to bring down my run time.  Obviously the only way you can get better at something is to practice it over and over again.  I found a couple of things that have helped me bring down my run time.  I would usually break up the week and plan on doing a longer run one day (say 3-5 miles in the beginning).  Another day I would run two miles on a track to warm up and then run what is called a fartlek run.  See the link and search for the description.  The third day I would do something like an interval run.  Again, see the description in the FM.  The biggest thing I think is to also give your legs a day off in between.  Running heavy every other day seems to work well from my perspective.  The only other suggestion I have is for you to find someone who runs a little bit faster than you and run with them on a constant basis.  If you have someone to keep up with, it will make you run faster.  If you have any other questions, feel free to e-mail me.
745078
Well if you're running 4 miles in 33 minutes that means that you're averaging around 8:15 per mile....which would also be the average per mile if you run 13 miles in 105 minutes.\nMy advice would be to 'up' the mileage in your runs each week.\nSo next week,say you run 5 times a week...M-W-F do your 4 mile run...and T-Th do 5 miles.Then the next week,M-W-F do the 5 mile run,and T-Th 'up' it to 6 miles...and so on for each week that follows.That way you're building yourself up.So once you find yourself doing the 13 miler in 105 min....your 4 milers should be a breeze,and you should be able to quicken your pace as well.\nHope this helps somewhat.God Bless!
1116494
You know - and anyone who reads this and runs alone should know - it really works to play games with yourself while running.\n\nYou can do intervals - speeding up for two minutes and then easing back for 5-7 minutes.\n\nYou can sprint and then walk a few times.\n\nChanging terrain can really help.  Have you done hills or stairs, for example?\n\nWhatever you do, workouts are much more fun when you don't have the chance to think about how long, tedious, and painful they are!  Focus your thoughts elsewhere and you'll be much happier for it, I assure you!
1161781
whatever you do, always remember what time you have trained for. if you go into a race thinking OH MAN I FEEL GREAT and start way faster than you have trained at, ever, it will soon come to a miserable slowdown. Better to start a little too slow and end strong, passing people who have made a pacing error.\n\nAlso, try to practice core stability training into your non running workouts, good posture helps you breathe better and good balance will keep you on your feet. \n\nManners: be sensitive to how people can be about telling their times at a race. I always say, did you meet your goal today? instead of what was your time?? if you really want to know a time, check the results sheet later....
272323
I you are starting from zero, here is what I would recommend:\n\nStart walking. Do it at a brisk pace. When you can walk 4 miles in under an hour, start alternating jogging with walking. If you are working out on a track, start by jogging the straights and walking the turns. If you are running on a path or trail, you can count steps. Jog 100 steps, walk 100 steps. \n\nGradually increase that jogging distance and cut down the walking intervals. You are going to be the best judge of what you can handle and how rapidly you want to make the transtion.\n\nOver time, you want to do some longer slower workouts, up to 6 miles, and maybe some shorter ones where you push yourself a little harder than your normal jog for all or part of it.\n\n\nNote: The benchmark of walking 4 miles in under an hour comes from my orthopedic guy. That's his recommendation for working back into running when recovering from an injury. That's a similar situation to what you are doing.
274707
Begin with an 800 meter jog to get warm...follow this with some streching for about 20 minutes....then do some barefooted sprints in the grass(this will condition muscles in the foot that are not normaly used when wearing shoes)by running 100 meters then walking back...do this at about 7/8 speed and concentrate on your length of stride...about 10 should do....Next go to the bleachers and do 15 minutes of bleacher hops/runs...alternate between hopping and running the bleachers....for a cool down go do some block work....practice perfecting your reaction time in the blocks...work on control, height, and stride....Next finish with a series of run/walk 600s....about 4 should do nicely....it is always best to train slightly above your race distance...cool down by walking long stride a half mile////weight training is a seprate issue and should be done  about 6 hours appart from running workout....last....take a shower...you probably stink
1050572
Cutting that much off your time in 10 months may be overly optomistic\n\nTo cut 40 minutes off your time, you have to cut about 90 seconds per mile off your average pace.  \n\nAt some point in your training you should start running your target  pace over an extended distance. Maybe only 5 miles at first then extend it up to at least 10 miles and maybe 15. \n\nThe year I ran my marathon PR, in the last month before the race,  I did one workout of 15 miles, on the track, at my target pace, checking every quarter mile to make sure I was running an even pace. Note: Some people thought it was a crazy workout, but on race day I was at or better than my target pace for 26 consecutive miles.
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
76806
I'm going to put an answer on here, just so I don't get in trouble for it not being an answer.\n\nContinue running, I imagine the more you run, the faster you will get.\n\nOk, now what I really wanted to say:\nWow, 16 minutes is fast!  I just ran a 5K yesterday, and it took me just under 30 minutes.  Obviously, I'm not a serious runner, though.  Actually, I just recently started over the last couple months.  But 16 minutes is really good!\n\nI found a couple sites that are talking about training to run faster:\nhttp://ezinearticles.com/?How-to-Run-Faster&id=106349\nhttp://www.trifuel.com/triathlon/run/how-to-train-smarter-and-run-faster-000144.php\nhttp://www.brianmac.demon.co.uk/speed.htm\n\nHope they help.\nGood luck on your run!  :)
333065
Start -> Run: shut down -s -t followed by the period (in seconds)\n;)
682626
First off, run 2 miles instead, if your going for a time trial, it will be much better mentally to already know you can run further then that when the time comes.  Run the set distance at a comfortable pace for a few days, then time yourself, and try to beat your time every day by speeding up your pace throughout the run.  A good time for running a mile is 6 minutes, if you can do ur mile and a half in under 10 your in pretty good shape.  Just keep your training slow and easy, go everyday or every other day. The hardest thing to do after day 2 is gonna be to go out on day three, so push yourself everyday.
1117208
Oh, I run both! I'm #1 in my conference. I could make a training schedule for you but I don't know your goals or how long you've been running. So email me and I'll be glad to help. Be sure to always drink alot of water. And do some jumps after about a 20 min. run. That will make your legs strong. And STRECH!! Do abs. Running, beleive it or not, has a big effect on your running.Don't drink water within 30 min. of a run or eat anything for an hour before either. This will prevent you from getting side cramps, witch are so painful they caused me to drop out of a race once, and make me lose a race I was winning and I ended up falling and losing 19 places within 800 meters to the finsh line. It sucked! So email me, I'd love to help! dollars_xc@yahoo.com
971845
yeah but are you getting you heart pumping. walk faster, you should do 2 miles in that 30 minutes.  cardio is a fat burner!! good luck
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.