i need run training help to get faster in 2 months?
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
906557
you could run with weights around ur legs or do high steps with weights. That will help you extend your stride and run faster!
810020
reduce your speed and distance, increase them gradually\nincrease 1km every 2 weeks\ndont run on hard surfaces like concrete/asphalt...you should prefer running tracks/mud/grass\nif your shoes are old, the padding effect will be very low...get new ones\nice your shins after running\ndont strain yourself
383948
Running double or triple the distance required generally help in building endurance, but what you need more specifically is speed. Suggest you run at moderate pace for 2 miles objectively to lose weight. Take 5... Then start speed training, run a quarter mile within 2 mintues or lesser; walk for 30 secs and repeat this process until you hit a total of 1 mile in running. Walking distance not included. \nYou should be able pick lots of speed after 2 weeks. \n*Note: Do not engage in too much resistance training and remember to keep a steady constant pace during your actual 1.5 mile test.\nGood Luck.\n9mins/1.5miles runner.
275324
Well as you may know, you have to train probly 5-6 times a week. Cutting 19 seconds off your time is going to take some time and patience. You should do a few runs of 4-5 miles, a long run of about 6-7 miles, and a few track workouts each week. Examples of track workouts could be 8-10 400m runs, 15 200m runs, or possibly 6 or 7 800m runs. If you do 400m, try to do them at about 75 seconds each, 2-3 minute rest. 200m should probly be around 30-33 seconds and 800m around 2:20-2:25. Change your track workout each week, like do 400's one week and maybe 800's the next. Hope that helped!!
897986
dont worry about blocks theyll teach you during the season. stretch alot. relenghten your strtide. Also go on a 6 day running program alternating from long distance to speed. long distacne between 3-6 miles for short distance and for 2 mile track runner 7-9 miles. Speed being 1/4 or 1/8 mile sprints or even 200 meter sprints. do the speed work repeateively with a few minutes of break. As you get into better shape add more intervals, less resting time, and faster pace. Every once in a while run your event as fast as possible and or try to pace through it. FInd a good working pace. Also gain good nutrition and stretch which is by far the most important. If you can lengthen your stride, being in shape will come back and then youll have an exponential imporvement.
475716
Interval training.  Run as hard as you can for two minutes, then jog easyly for two minutes, then run as hard as you can for three minutes and jog for three minutes.  You get the picture?  You need to push yourself into O2 deficit over and over. Burn more O2 than you can take in.  It will take longer to reach that point every time you try.  This will increase your aerobic capacity.  It will also help you to increase your glycogen stores wich will increase your stamina.
1153630
Good for you on your decision to get back to running!  First piece of advice, don't try to run at your old pace.  Slow down!  Start with walking.  Mix in slow running intervals.  Gradually increase the running intervals as you regain your fitness.  Work your way up to running for a full 30 minutes or 3 miles (whichever you prefer--a time or distance).  After you've mastered the whole run, then you can work on either improving your speed or increasing your distance.\n\nTo avoid injury:  buy good running shoes for your feet and the way that you run.  Warm up.  Stretch.  Don't try to do too much too fast.  Cool down at the end.  Increase mileage by a maximum of 10% each week.  Work on speed and distance separately.  Take at least one full rest day each week.  It's probably good to start with running every other day until you get back in the habit.
1081319
I would suggest that you mix some track workouts into your training routine.  Start with 10x100 repeats on 30 seconds rest and work your way up to 200's, then 400's, then 800's.  This type of extended sprint work will result in much faster times as your body learns how to process the lactic acid buildup, increasing your VO2Max, or the body's ability to carry oxygen to the muscles.  Be sure to maintain your weekly long runs to continue to build your aerobic base.\n\nGood Luck!
201818
The best way to train for a 5k is going to be lots of running.  I'm assuming you can already jog 3 miles without stopping.  So, here's the type of schedule I'd use (fit to your own needs/schedule):\n\nWeek #: Sun  Mon  Tue  Wed  Thu  Fri  Sat\nWeek 1: 3.00 R 2.00 R 2.00 R 1.00\nWeek 2: 3.50 R 2.00 R 2.00 R 1.00\nWeek 3: 3.75 R 1.50 R 2.00 R 1.00\nWeek 4: 3.25 R 2.00 R 2.00 R 1.00\nWeek 5: 4.00 R 1.50 R 2.00 R 1.00\nWeek 6: 3.00 R 1.50 R 1.50 R 5K\n\nThe numbers are the distance in miles, and the 'R' stands for a rest day (no running).  Don't be afraid to change the long-run days around, as long as you make sure the next day is a rest day.  The above schedule is a little guesswork on my part, since I typically prepare for things months in advance, not weeks.  All the above training should be done at conversational pace (you could easily talk with someone who was running with you).\n\nI wish you the best of luck at your 5k.
19434
It depends on your current level of fitness.  If you are able to easily jog 3 miles, then do:\n\nMonday - Rest\nTuesday - 3mi\nWednesday - 4mi\nThursday - 3mi\nFriday - Rest\nSaturday - 6mi\nSunday - crosstrain\n\nFor every week that you continue this schedule, add 1 mile to your Wednesday run and 2 miles to your Saturday long run, while keeping Tues and Thurs constant at 3.  If you have 4 weeks to train, then you will be up to 12 miles the week of the half-marathon.  Fast walking is also a good way to build up endurance if you can't run the entire distance.
146732
1.For every four months start a different speed.\nJanuary,February,March,April: Walk\nMay,June,July,August: Jog\nSeptember,October,November,December: Run\n2. Do each speed for about 2.3 miles each day.\n3. On the morning of the triathlon: Wake up early enough to run 3.1 mi.  \nI hope this helps.  It helped me out in cross country.
403341
Your training schedule will be divided into 16 weeks.  The schedule assumes that you've been running at least 12-15 miles a week for several weeks. \nKEY : \nR: Rest day. Do no running or other strenuous physical activity.\nEZ: An easy or recovery run done at a comfortable pace.\nXT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.\nLSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower.\n    * *RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Choose a race which will work on your footspeed and turnover--most likely a 5K or 10K.\n\nWeek 1 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 4-EZ R/XT\n\nWeek 2 - 16 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 5EZ R/XT\n\nWeek 3 - 18 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R/XT 4-EZ R 6-EZ R/XT\n\nWeek 4 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R/XT 3-EZ 3-EZ 3-EZ R/XT\n\nWeek 5 - 22 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 3-EZ 4-EZ R 7-EZ R/XT\n\nWeek 6 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 2-EZ 6-EZ R 8-EZ R/XT\n\nWeek 7 - 26mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 6-EZ R/XT 4-EZ 3-EZ R 10-LSD\n\nWeek 8 - 20 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 4-EZ 4-EZ R/XT 4-EZ R 8-LSD\n\nWeek 9 - 27 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT 4-EZ 7-EZ R 4-EZ R 12-LSD\n\nWeek 10 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT R/XT 7-EZ 3-EZ 4-EZ R 10-LSD\n\nWeek 11 - 26 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 7-EZ R/XT 3-EZ R 16-LSD\n\nWeek 12 - 11 mi (plus race)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 3-EZ 8-EZ R R RACE*\n\nWeek 13 - 32 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 5-EZ 3-EZ R/XT 4-EZ R 20-LSD\n\nWeek 14 - 28 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 8-EZ R 4-EZ R 13-LSD R\n\nWeek 15 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R 4-EZ 3-EZ 9-LSD R\n\nWeek 16 - 13 MILES (39 WITH MARATHON)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R 5-EZ 2-EZ R 26.2-RACE\n\nHope you find this helpful.
910578
First thing...  People have the tendency to hold their breath when they run. So remember to consciously make yourself breathe in and  breathe out.... \nSecond run/walk/jog at a comfortable pace for a couple minutes then push yourself to increase the pace as fast as you can for 30-45 seconds. Then relax and run/walk/jog at a comfortable pace again. \nContinue this and as you get stronger increase the high-speed intervals to 1-2 minutes-even more. \nInterval training is the best way to increase endurance and is most effective form of cardiovascular exercise.\n\nGood luck\nHope this helps!
649548
why dont you run?  2 miles isint that far, should take like 20-min max.
797072
Okay you have a whole year ahead of you.\nLets start with the pyramid: 1.Building endurance/strength.\nUsually I say run based on time, but if you are training for a marathon, you want base your runs on a weekly mile basis. Starting at fifty-sixty miles a week is okay(below average) but that should be where you start.\nCould winters(Nov-Dec) getting a lot of snow. Stick to training just with the bare limits, as in run outside only on good days, get to a gym otherwise. Use this time to work more on your oxygen in-take, and your abs. Remember form is a key essential, for it will effect your stomach.\nNext on the pyramid: The Ladder(Jan). Time to really transition your body, prepare it for the training you will have ahead of you. Already gone through tough ab workouts and perfecting the stomach. So now you can do training that involves more of the stomach, like eating and running, running then coming home to a quick meal, also now you should start getting urself use to eating specific meals, water intake, and all those little details that will effect you in the long run. The Ladder time is to focus on you(find out about your body) as to how you should train, eat, stretch, and run, you will know what you will have to do to improve to better times.\nNext step: Hell(Feb-May) for the next four months you should go through hills, building your miles up. Doing these miles on hills in higher altitude, that way it will help your lungs(once again oxygen intake) keep it simple with exercise of other parts of the body(as in weights if you do them, ab workouts, swimming). The key here is to never push yourself 100% in anything. Do it at a safe 70-75% ratio.\nNext pyramid step: Speed! Rocky Speed!(Jun-July) Miles are up, feeling strong, but are you that fast. Time to find out if all that work has come to do you good. Your body should be well ready for anything u throw at it(BRING IT ON!!!) I know ur probably impatient by now...these timed speed drills start with just doing 100m sprints, 100m cool and easy, and work urself all the way up to one mile. Then just do mile run times. Find out ur weakness, then find out about your race.\nNext step: Qualify(Aug) Find out before hand, do a race(doesn't have to be a marathon, training marathon - 18 miles...around there) and work from that. See what your times are, see where you had your problems. Did you push too hard on a hill, you didn't stick with that guy when he pushed and now u r three minutes behind him! Use it to focus as to where u will be in a big race, its always crowded, so try to relax and remember you've done ur work - you are ready.\nFinal step: Showtime(Sep-Oct) september u should be running three times a day if possible. Run in the morning, in the afternoon, at night. Run a half-hour to an hour each run. If you can't then save them for days off, and work more on your speed combined with your pace. Just how long you can manage this pace. Yeah Boston is famous for the heartbreak hill. You ain't scared, you're gonna show the hill whos boss. Time to start running with some friends and get the bravery in your heart. Whenever ur down in the race rub your heart(where ur wings are) and become the brave runner u always wanted to be. Time to find spots on the boston course where you will pick up - slow down. Obviously run the course to be ready for this.\nThen...October....show time.
911013
start running the same distance  now and get urself into shape this way u wont get tired towards the end and will be able to push ur self