Use speed intervals to improve your race time.
A 3,200-meter or two-mile run is a common distance in high school track and field programs. Training runs at this distance also prove useful for individuals who run for exercise and participate in other race distances, including 5,000 meters and half-marathons. Because eight laps around a standard track is the equivalent of 3,200 meters, your local high school or community track makes an ideal place to master 2-mile runs. Whether you're new to running or working on your speed for race day, track running simplifies training for the 3,200-meter distance.
Instructions
1. Start your training with running and walking intervals if you're a novice runner. During your first week of training, walk one lap and then alternate between running and walking every 100 meters. Walk your eighth lap as a cool down. Progress to 200-meter intervals during week two and 400-meter intervals during week three. Gradually decrease your walking time until you can run the entire eight laps without taking a walking break.
2. Follow a 5,000-meter training program to help you build your tolerance for distance. Although a 3,200-meter race is not an endurance event, increasing your weekly mileage will benefit your training for the 2-mile distance.
3. Train for speed once you've mastered the 3,200-meter distance. Incorporate speed intervals the same way you used walking and running intervals. Run one lap at your regular pace, followed by 200 to 400-meter sprints, walking or running at an easy pace for 200 to 400 meters between bursts of speed.
4. Run 1-mile distances at your projected race pace once a week. After a warm-up walk, run a quick four laps around the track. Follow your race-pace runs with a cool-down walk.
Tags: 200-meter distance, during week, eight laps, high school, intervals during