What can I do to increase my two mile run speed?

Tie Yourself To A Car.

I graduated in Physical Education and Exercise Science from the University of North Dakota. I would suggest doing interval sprint training. How it works is you still run a full two miles but instead of running at a constant speed for two miles you sprint for a lap or half lap then run for a lap or half lap. You might not be able to complete the whole two miles right away but you will once you work your way up to it. It is very hard and might take a little time but it works.

5 months? Good luck with that.

Alternate

- Run the 13 minute pace for a shorter distance you can sustain. Add distance over time.

- Run 2 miles less often, each time at a faster pace.

The question is going to be if you can add that much speed that fast, or even get to 13 at all.

i think you should start running everyday a little bit faster, treadmel is a good start beacuse u can increase the level gardually and ur speed is also displayed. everyday try to increase the llevel and watch ur speed every three days stop at a certain speed or level for two days then continue to rise it

-Make Sure You Warm-up

-Run Outside

-Do a Run/Walk Combination

-Stop and Stretch

-Run with Other People

-Prevent Side Stitches

-Run at a Conversational Pace

-Fight the Mental Battle

-Set Small Goals for Yourself

Endurance training. Here's how my coach trains me.

Sprint for 30 seconds as fast and as hard as you can

Stop and breathe for 30 seconds

Repeat 3x

Run backwards as fast as you can for 1 min

Sprint forwards as fast as you can for 1 min

Repeat 3x

Sprint as fast as you can at an incline (use a treadmeal or run up a hill)

Ok, hope this helps!!

Compete with someone at another school who has the record. Time your self and try to decrease the time every day. Soon it will get down.

Make sure you warm up and do stretch exercise before you run and take water so you don't dehydrate.

once I ran song we use to run "ladder" sprints on the song, commence out with a staggering uncomplicated jog the 1st one hundred meters then all out the subsequent 100meters then decrease back to a staggering jog for the subsequent two hundred meters then all out for the subsequent two hundred meters etc until you get to 4 hundred meters then artwork your some time past down lower back.

400m repeats baby

12 of them in 80 or 90 seconds should do it.

Speed up!