How to build speed endurance for the 2 mile run event

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How to build speed endurance for the 2 mile run event

JM504

Joined: 02 Apr 2009
Posts: 1

How to build speed endurance for the 2 mile run event Posted: Thu Apr 02, 2009 5:27 pm

My fitness test involves a two mile run. I am 37 years old, and am 6'0 and 205 pounds. I found that on practice iterations, I lose steam after about a third of the distance, and don't accelerate again until the last quarter of a mile (because I see the finish). I've been running for over a decade, but am neither a slim runner, nor getting any younger. I'm making small gains towards my finish goal of 13:00 using intervals and tempo runs. Any training thoughts on how to build the cardio and leg strength to sustain a pace? If I am doing intervals, should I cut my rest times? Thanks.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: How to build speed endurance for the 2 mile run event Posted: Sun Apr 26, 2009 12:07 pm

I don't know your build, but dropping some weight would probably make a big difference in your times. A gallon milk jug weighs 8 pounds. Imagine the effect of strapping one of those to your waist as you run your 2 miles! :-) You're already doing intervals and tempo runs, which is what I'd recommend. Throw in some strides too, if you're not already. The body needs to get used to the mechanical motions necessary to move your legs fast, without a lot of extraneous motion that will hurt your efficiency and slow you down. Is this the Army physical fitness test, or just a personal goal? For a 37 year old man, I believe you only need 13:36 in the two mile to score 100%, so 13:00 would be pretty speedy.

rsilvers

United States
Joined: 07 May 2012
Posts: 1

Re: How to build speed endurance for the 2 mile run event Posted: Mon May 07, 2012 6:48 am

Is it a common goal on the PFT to want to do the best time for an 18 year old rather than 100% for your age group? I hate to quote BMI, but not knowing your percent bodyfat - I would try to get your weight to the middle of the normal range for BMI - 160 lbs. You can take about 3 minutes off your time if you do.

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