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Subject Topic: Endurance to Speed Post ReplyPost New Topic
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Malace
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Joined: 23 August 2005
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Posted: 05 October 2005 at 23:19 | IP Logged Quote Malace

Ive been jogging for a few months now to lose weight. And i've lost plenty of weight doing so and I can also breath well when jogging. I can do about 4 miles in 40 to 50 minutes jogging.

But I want to increase my speed and run shorter distances. My goal is to be able to run 2 miles in less than 15 minutes.

Right now im just switching between jogging, then sprinting 100ft, then back to jogging for a little.

What do you guys or gals do?

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vikingar
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Posted: 05 October 2005 at 23:35 | IP Logged Quote vikingar

 i dont run on the pavement, i get a bad back. and i havent got time to spend running long distance. my favourite is sprinting on grass, and i think it might help you if you alternate it with your longer runs.
 try getting hold of some of them small cones/markers from a sports shop, even asda sell them now. find a field (or even better, a hill about 100m) and put the cones out one every 15-20 metres. sprint to the first one, then jog back to the start, then sprint to the second and jog back,and so on,continuing to the last which should be roughly 100m away.
 three or four sets of this doesnt take too long, and its a killer workout. you could also finish with a quick bw circuit just to kill yourself off!
  do something like this mixed in with your regular running, and after a short while you should piss 2m in 15mins!
 
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ojsmoothy
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Posted: 06 October 2005 at 00:26 | IP Logged Quote ojsmoothy

 Ladders like vikingar suggested are great. You can also train specifically for your 15 minute 2 mile. Run a mile at a 7.5 minute pace, then continue to job for another 1.5-2 miles. Gradually increase the distance you run at your high pace and you will be there quicker than you think. But switching between interval and long distance work is good not just for mile times but for your body as well.
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ah_dut
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Posted: 06 October 2005 at 18:26 | IP Logged Quote ah_dut

HIIT all the way 
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