Need to improve 2 mile time

[jj]

Hello everyone, well I have a question for the running experts. I would like to improve my 2-mile time from 17 mins. to around 13 mins by August. I have already improved from around 21 mins in about 3-4 weeks. I know these are just newbie gains because I used to run alot. Right around a 13:13 2-mile. However that was after basic and AIT. Now I am trying to get my times back up for a military school I am going to in August. I am now 24, and it was 3 years ago when I completed AIT. I know I can do it, I would just like some ideas on how to get the best time, faster than 13 would be nice, but around 13 would be ok. I am 6'4'', and about 210 lbs. I have been running again almost a month. I know my time is a far cry from what it used to be, but I am working on it. Also, what shoes would you recommend. I wear a 13 and have a very wide foot. Anything to narrow kills me, so any ideas would be great. Thanks for your time.

JJ

[ODB]

So what has been your routine for the past 3 or 4 weeks? Have you been doing sprints or hills?

[jj]

No, haven't done either. I was planning on incorporating a HIIT type program along with weights monday. I run 2 miles every other day. Thats all I have done and I just push myself to do better than the last time. I have to run it in a 16:36 by saturday. And I feel that I can do it. I just have to push. So, do you think if I have a M W F weights T R S HIIT/cardio(2-3miles) I will be ok by August. And also, do you have a shoe recommendation. Or are the addidas climacools that I have ok.

JJ

[ODB]

I have been thinking of trying HIIT also. I'm kinda old school (sssshhhhhh...don't tell the others on the board). I have gotten good results from running in hilly areas instead of flat and I add intensity at the end of my runs.

That won't help you for Saturday, for that you'll just have to push through. There are others on this board with way more experience in this. I run more distance and am not a sprinter. Good luck.

[jj]

thanks, i'll need the luck. Everyone pray to the fitness gods to help me. LOL

JJ

[poopy pants]

Where's Bill Hartman and that advice he posted on page 14 (continued on page 16) of the June/July 2004 issue of Men's Fitness magazine?

[poopy pants]