2 Mile Run Time - Help

[Baseballkid14]

I currently run 2 miles in about 17:40 (I know it sucks). The second mile is killer for my rib cage... so thats why. I'm not fat, I just dont have a lot of stamina and cannot run constantly very easily. Anyway, I want to improve my time to 15 minutes or better in a year. My first question is "Is this a legitimite goal? Can I achieve it?" My next question is "What do I have to do to accomplish my goal?" Should I practice jogging, or is there something else I can do?

Thanks
-Baseballkid14

[swanso5]

why do you want to do this?

[Packard]

In my opinion to be totally fit you need to be able to run. Running is a good way to tone your legs and improve your cardiovascular capabilities.

Try the sprint/jog/sprint/walk technique for a few weeks.

On alternate workouts instead of just running the entire distance at a single pace, try this:

Jog for the first few hundred yards to warm up.

Sprint for 50 to 100 yards until you are breathing very, very hard.

Jog (or walk) until your pulse rate is nearly back to your normal jogging rate.

Repeat the above until you have completed your 2 miles. Finish with a slow jog so that your pulse rate comes down gradually.

Do the above on alternate running days. Keep track of your times and see if your 17:40 number comes down and if your discomfort is eliminated. And let us know how you do.

[mzaruba423]

i used to run 2-3 miles a day and although this isn't training advice it might help you cut down on your time: make sure that you're running at a constant pace, you don't want to conserve your energy and then let it all out on the last 1/4 mile with a sprint.
i guess for training though i'd run pretty hard (not a sprint just harder than you're used to) and see how far you can make it. if you don't make the 2 miles with that pace, just try to slow down a bit and see if you can improve your time rather than stopping and trying a slower pace the next time.

[Baseballkid14]

Thank you for your advice even though they contradict.

Packard - I will try that although it might be a little odd to see someone sprinting in the bike lane. You dont see that often.

mzaruba - If Packards method doesn't work, I will try yours. Thanks.

[swanso5]

again, why? you seem to have enough goals already...

[Baseballkid14]

I just want to... I am supposed to be able to for hockey.

[swanso5]

you need to prioritse your training goals, you seem to have a few...

[Packard]

The concept of wind sprints is to increase lung capacity. The sprinting until your lungs feel like they want to burst is the way to expand the lungs.

Sometimes lung capacity is the limiting factor in a medium distance run (like 2 miles). In six weeks baseballkid will know by the results in his times over the 2 mile distance.

In any rate after about 12 weeks the lungs will have expanded to their natural capacity (assuming that baseballkid maxes out on the sprints), and he will be able to abandon the sprinting. The sprinting would be very helpful for his ball playing and he might want to continue with it anyhow.

[Baseballkid14]

I probably wont start until all the snow is melted and it's spring but after then, I will hopefully see the results you speak of.