Nathan Pennington Running in The Distance

2 Mile Run Training Plans to Dominate 3200m

Are you seeking a new strategy and desire 2 mile run training plans that will get you results? If so, welcome to rundreamachieve.com. The 2 mile run demands the athlete to be in very good anaerobic shape. It is a highly anaerobic event that is over in a matter of minutes. So, the athlete must train at paces that are at, near or far below their goal 2 mile race pace. I know the event well myself having run a personal best of 9 minutes and 27 seconds.

A 2 mile training plan must focus on periodization and ensure adaptation for the athlete. RunDreamAchieve 2 mile workout plan focuses on 4 key areas. Remember, we want you working smarter, not necessarily harder. There are plenty of athletes out there who work hard and still fail to meet their race objectives. My goal with building these 2 mile run training plans is to get athletes results faster. No, we do not focus on rushed training here.

Your RunDreamAchieve 2 mile run training plan is 16 weeks in length. So, we focus on a longer build up. Why? Better results. 4 months is adequate time to run a great 2 mile race. Also, it will build your confidence and motivation as you get fitter.

Why Invest in a Training Plan to Improve 2 Mile Run Time

The fact that you are even on this website tells me you are someone who values self-development. We as middle to long distance runners are already highly motivated individuals. That being said, it helps to know what to do on a daily, weekly and monthly basis. Also, investing in yourself takes the guesswork out of what needs to be done in training. We have 2 mile run training plans here for athletes seeking to run under the following times…

  • 10 minutes
  • 11 minutes
  • 12 minutes
  • 13 minutes
  • 14 minutes
  • 15 minutes
  • 16 minutes

Where are you currently at in your training? Remember, you want to get race pace to feel less demanding on the body. Of course, 2 mile race pace is going to hurt no matter how fit you are. That being said, if you training properly and focus on what I teach your chances of success will be higher.

How Do I Improve My 2 Mile Run Time?

You need endurance, strength and stamina to run fast over the 2 mile distance. Obviously, you cannot run long, slow easy miles each week and expect to run a fast 2 mile. The problem I see many athletes making is they are not pacing themselves properly. In addition, they are not training sufficiently enough at paces faster their goal race pace. The 2 mile race is a speed event. So, here are a few things I focus on with our RunDreamAchieve 2 mile run training plans.

  • Building a strong aerobic base first
  • Faster paced long runs
  • HIGH focus on jogging on recovery days
  • Longer duration tempo runs
  • Speed emphasis
  • Over distance runs
  • Mental training (i.e. visualizing yourself crossing the line in your goal time)
  • Nutrition (an often overlooked strategy)
  • 10-day rather than a 21-day (3 week) taper

What is a 2 mil race going to feel like when you have lengthened your long run out to 9 to 12 miles? Yes, your endurance will be drastically improved. In addition, you will have that added confidence you'll need to call upon over 2 miles. So, you improve by focusing on all the above mentioned areas.

How Can I Improve My 2 Mile Run Time in a Week?

Let's be honest. Why do so many runners second guess themselves and doubt? They want results fast. Unfortunately, I cannot guarantee anyone a drastically improve 2 mile time in only 7 days. I can discuss some of the ways that will help over the long term. I talk about this all of the time at the RunDreamAchieve YouTube Channel. You can do strides 2 to 3 times each week. These, along with doing your speed workouts we have in the training plans, will help you recruit fast twitch muscle fibers.

The subconscious mind cannot tell the difference between reality or imagination – Billy Mills, 10,000m gold medalist

Remember, the goal for any athlete is to run more efficiently. So, you want to minimize any stress on yourself. The goal is to train at various paces. Of course, it is still important to run slow when it matters. The benefits of your hard work come within the rest period. I highly recommend you google the word supercompensation. So, you want to have the same discipline on your easy days as you do on your hard days. What do I mean? You need to back off on those essential recovery days. Athletes need to have the discipline to slow down as well.

How Long Does it Take to Train to Run 2 miles?

There are three choices we all have in this life.

  • Be average
  • Good
  • Be great

So, each athlete has a different goal. What is yours? I am guessing it is to be great. You want to be the best possible athlete you can be. Your goal may be just to get fit enough to run 2 miles. This goal can be achieved in a matter of a few weeks, perhaps a month. Remember, 2 miles is over relatively quick. You can run 2 miles if you are patient enough and allow time for your body to adapt. That being said, if you want to run fast over 2 miles I recommend longer. I feel 12 to 16 weeks is optimal timing to run a great 2 mile race.

That being said, master goal 2 mile race pace takes focus and motivation. Running easy most anyone can do for at least a few minutes. That being said, racing is an art form and requires immense focus, determination and hunger. I have trained with sub 8:20 2-milers and ran professionally for a number of years. You are more than welcome to visit our about page if you would like to know more about me.

So, the important tip here is think long-term. You don't want to rush the process and try to get fit in a matter of a few days or weeks. It takes time.

How to Run 2 Miles in 12 Minutes

Are you seeking to run this fast of a 2 mile? If so, you may want to check out our 12 minute 2 mile run training plan. It is much more helpful to bypass the guesswork and follow a legitimate plan. The plans I have created here were handcrafted by me. They are easily downloadable upon purchase. In addition, they come in an easily savable PDF format.

The highest week you will run is 43 miles. Of course, if you cannot run that high of mileage you can drop a few miles. The majority of the mileage each week ranged between 25 to 38 miles. So, the focus is on quality, not quantity. Remember, we are focusing on getting you faster over 2 miles, not a marathon. You need to spend some time running at closer to 5 minute mile pace to run under 12 minutes for the 2 mile. The athlete seeking to run 11:59 or faster over 2 miles needs to hold 5:59 per mile, twice. So, the faster you can get that mile time down the better your chances.

We focus on speed training and extending your anaerobic threshold runs in these plans. Of course, the focus first is on the aerobic base. So, you want to lay that foundation of mileage the first few weeks of this build up. The best athletes know the importance of easy, aerobic running.

Is it Possible to Run 2 Miles in 10 Minutes?

Of course. That being said, the athlete that does this had better have done his or her homework. Running 2, sub 5 minute miles in a row takes some talent. In addition, it takes far greater patience. Are you lacking in talent? No need to worry. You can make up for it with your work ethic. The first time I ran the 2 mile as a freshman in high school I ran 11 minutes and 30 seconds. I ended up running 9 minutes and 46 seconds as freshman. I lowered it to 9 minutes and 27 seconds while in college.

So, anyone with a small level of talent and far great work ethic can break 10 minutes. No, it will not be easy and yes you will need to be motivated. The world record for women in 8:58 and 7:58 for men. Obviously, these are the fastest times ever run in history. So, do not compare yourself to what these two athletes have done. Again, it all depends on the athlete. We have 2 miler training plans here for all levels of athletes.

2 Mile Race Strategy Tips

  • Invest in yourself and follow a solid 2 mile run training plan
  • Pace yourself – no one wins the 2 mile in the first 2 laps
  • Focus on speed but also on easy jogging to ensure recovery
  • Don't rush the process – great results come in months, not days
  • Train mentally – often looked and often times more important than physical training
  • Focus on training at goal race pace often
  • Train at below goal race pace once per week i.e Vo2 max workouts
  • Slow down – all the benefits from hard training come within the rest
  • Plan your work and work your plan – focus on the long-term
  • Focus on what you can control – you can't control the weather but you can control what you think.

Closing Thoughts

I hope this brief overview of our 2 mile run training plans has been helpful to you. Remember, the end goal is pace sustainment. So, you want to slow down less than your competition. Of course, everyone is different and has a different goal. You may want to run under 11 minutes for the 2 mile on the roads. Perhaps, you are aiming to break 16 minutes for 2 miles. Regardless, practice at, near and far below goal 2 mile race pace and you will win.

Great results do not come overnight. I certainly wish they did. That being said, I am certain that our handcrafted 2 mile run training plan options will set you up for success. Please keep me posted on your progress.

Learn More About RDA 2 Mile Training Plans Today