Help with 2 mile time

[Jean-Paul]

I have a friend who is going into special forces in May, and he has to be able to run 2 miles in less than 13 minutes. He can run a mile in 8 minutes, but can't run 2 miles at that pace yet.

Here's the question... I remember Bill Hartman applying the concept of autoregulatory training to running, and I cannot remember how he laid it out.

If you can direct me to that post or if you have another method that would be more effective please let me know. I will direct him to this thread. I'm not much of a distance coach. I am going to analyze his gait using my motion DNA gait analysis just to examine his running mechanics, but short of that I'm at a loss.

Thanks.

[emartin10]

I'd just turn him loose on a huge hill and tell him there's a beer at the top. That's how *I* train.



E

[GG300]

If he runs regularly now and he has to trim another 1.5 minutes a mile that might be tough in that short of a time. I would try a local running club (if you have one) they might have some classes that he can run with and hopefully just running with better runners and getting a few pointers will get his time down.

[codypete]

Try breaking it down by quarter mile sprints. 13 minutes divided by 8 is 1.625 minutes. Once he gets the first quarter mile to 1.625 miles add in the second quarter mile and so on.

[Barrett]

There are some great training programs on Running Times Magazine.

If he trains on a hilly course that two miles on a flat track will be seem like a walk in the park. Also since it is a short distance race, so I would recommend running 4 miles a day on Monday, Wednesday, Friday, while on Tuesday and Thursday have him do a HIIT style workout. If you have any other questions PM.