2 Mile Run Tips | 3200m Race Strategy & Mindset to DOMINATE
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- čas přidán 1. 06. 2021
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Are you seeking 2 mile run tips? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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What is your current best for the 2-mile? Do you think there is an area you have not been paying attention to as much that could be hurting your overall performance? Let me know in the comment section below. Visit www.rundreamachieve.com and www.nutritiongeeks.com for all your training/racing and nutritional needs. Like, Share and Subscribe. Thanks for your support.
Is it possible for me to break 5 minutes in the mile? I’m 24 years old looking to break 5 in the mile right now my season best 1500m race is 4:58 and I want to challenge sub 5 in the mile how fast do I need to run my 1500m at? 😃🏃
Here’s my pb
400m 65 seconds
800m 2:19
1500m 4:45
3000m 10:25
5km 17:59
8km 29:30
10km 37:30
Do I have a chance ?
@@BreakingJJC Of course you do. Your 2.19 800m proves it and your range in the other events also show your enormous potential. Continue to practice that 74-75 sec quarter pace, focus on those long runs and staying consistent with your training. It isn't an IF but a WHEN of you running well below 5 minutes for the mile. You're also only 24 years young, 20 years younger than I am. The sky is the limit for you. Remember, there are athletes in their 50s running well under 5 minutes for the mile as will you. Keep me updated on your progress. I know you can do it.
@@rundreamachieve Danm I was so close I just race this weekend I went through 1200m in 3:45 last 300m I close a 70 seconds feeling lactic acid final time 4:55 1500m am I close to break 5 for the mile?
@@BreakingJJC Of course you can. Keep working hard and smart. The patient and consistent always wins. Keep me updated.
@@rundreamachieve haha I just did a workout 12 times 400m in 75-78 seconds and rest 1 minute is that a good indicator to sub 5 mile? Also should I buy your book? After the summer I’m getting ready for cross country running like running the 10 km I really wanna go under 37 mins or 5km under 17 mins which book should I buy to follow your training plan like sub 35 mins 10km, sub 17 mins 5km, sub 10 mins 2 miles ,or sub 4:50 miles? My biggest goal right now is to run 4:45 to 4:50 miles I haven’t break 5 for the mile yet and I want to challenge that sub 17 mins 5km. My best this year now is 4:55 for 1500m and 39:59 for 10km. Is running 64 miles a week and 45 miles a week necessary to train for the mile and 10km cross country?
I forgot my best 8km was a sub 30 mins 29:45 😁 I’m so close to achieving my running goals my goal was to hold a 6 minutes mile pace for 10km my pb was 37:30. And almost holding 5:30 pace to a 5km. I know I did 2 miles under 11 minutes 10:55 .
Thank you for the help
I watched this video last night, and I am proud to say I ran my first ever sub 10:00 minute 3200 at a 9:58:)
ohhhhh heckkkk yeah!!! THAT is what I'm talking about! Congratulations on the 9:58!
That's crazy to go from being stuck in the 9:40's straight to 9:28, especially now that it's getting hot out.
Thanks Ryan. Yeah, was a big time race for him for sure. Kid has some consistency for sire. Appreciate your support and continued success to you as well.
Today is the first meet of the season. I’m a sophomore in high school and my 3200 pr is 12:48. I haven’t been able to hit a time below 15:00 since freshman year. I always feel like i’m not trying hard enough to get where i want to be. I’m gonna give it my all today, and i’ll be sure this run is the most uncomfortable run i’ve ever done. Thank you for the support, man. I’ll do my best.
Keep up the superior work Joseph and well done having already dropped that 12:48. You are VERY young. Your best years of running are decades from now. I didn't run 9:27 for 2 miles until I was a sophomore in college and 2:19:35 for the marathon until I was 31. Keep working hard and maintain joy for what you are doing. The times you run will only continue to get faster.
I needed this video because I have a non team 5k in Ventura, Ca. I hope to run sub 16:35 or below but I think I have the potential to run sub 16:00. But my weekends is my mental strength.
right on Ayden. Rooting for you brother. Keep up the great work!
I ran my first 2 miles today in a long time, I always run 1 mile only everyday. And i got a 15:08 i will come back after applying everything in this video GREAT VIDEO MAN.
Congratulations DaDrewski on dropping that 15:08 2-mile time. Nice work. Keep up the great work and appreciate your support.
Ran a 10:21 as my season opener this year coming from a PB of 10;57, the race felt very easy and my main goal this year is a sub 10, I have a race with some very fast competition on Friday and I'm going for that time, this video has helped me learn a lot.
Outstanding work Ricardo and 10:21 is a LEGIT time. Keep up the great training and racing.
Hey what type of training where you doing? I ran 10:52 last year with barely 15 mpw but over summer I was at 40 ish mpw and I ran 10:51 with ease for a time trial. My coach just makes us do a lot sprint type sessions during track and they say that the 2 mile doesn’t require aerobic strength. They’re not the best coaches lol
Thank you for the help
Happy to help and keep up the great work out there. 2023 is going to be a great year for you
I have my 2 mile test tomorrow as part of the army fitness test, thank you for this video
Good luck out there. Don't make a MAJOR move until you hit 4 laps to go. Run a negative split!
@rundreamachieve thank you so much sir!! 🙏🏼
My pleasure
All track season in my sophomore year last spring 2022, my 3200s were stuck in the 10:15s-20s and I’ve been wanting to break 10 for the longest time. And now my junior year cross country season 2022, we have a special xc meet where we do a 3200 on a track and I’m hoping to finally break 10 minutes
If you can run 10:15-20s there is no reason why you won't run 9:59 or faster this year. Keep me updated. I know you can do it.
I'm a sophomore and just recently ran a 10:30 to open the year. Looking to run 9:45 by the state meet thank you for all of the advice.
Outstanding work dropping that 10:30 in your opener. 9:45 is definitely a reachable goal. Let me know how the season went. You are on your way! 👍💪👊
One week ago I kept telling myself I wasn’t in a sub 10 3200m shape. Four days ago I surprised myself with a 10:10 coming from my previous pr of 10:41. One thing was different about this 10:10, almost the entire race I was comfortable. I’m thinking about going for a 9:57 my next few attempts and i’m hoping maybe me being a little less comfortable will take me there.
💪💪💪💪💪💪
This is my first year running xc in the 8th grade. I have a meet in a week and I'm hoping to break 14:15 in the 3200. My PB is a 14:37. I didn't do to well at my last meet, but I'll take your advice and see what I can do!
Keep up the great work. You are doing awesome!
Thanks for the advice, currently im in 8th grade with an 11:41 pb trying to get sub 11:30 for the championship tomorrow
My pleasure and awesome job dropping that 11:41 and hope you met you sub 11:30 goal this weekend. Keep up the superior work!
I ran a 10:12 at a warm meet and I’m really hoping I can break 10:00 my next meet 🤞
Awesome job Cain!! THAT is what I am talking about 💪💪💪💪💪
Thank you so much for those 3200 tips etc, in my 3200 I ran the first 1600 In 6:40 while my pr is 6:11 then did the second mile in 8:06 which it was also my first 3200 . I am trying to break 5:20 or 5:30 or 6 by the end of the season I want to finish very strong because I started the season with a 8:23 mile then went to 7:20 to 6:46 to 6:11 also my goal is to break 13 for the 2 mile maybe even better .
and I also plan on doing all summer running including xc.
Nice work!
My pr before was a 12:06 and than 2 weeks later I finally broke 12 minutes, way underneath that and ran 11:46, and than an 11:39 4 days later. If I keep going at this rate I think I can break 11:30 and hopefully at least, maybe even sub 11 by the end of this year. I'm at a 5:19 mile so holding 5:29 mile pace is going to be difficult but I'll get there eventually.
Let's goooooooo!!!! Congratulations on dropping that 11:39!! Yes, you are definitely in your break to running well below sub 11. Keep up the superior work! I know you can do it.
Hey Man! I loved the tips, got 2 questions for you though
Questions: 1- How long for me to become an elite athlete?(I want to dedicate my life to it)
2- Did I reach a platau at 10:00 for 3000 meters, or Is it normal, since I'm stuck here for 3 months. (even if I got a 2 miles at 10:33 which I accelerated a lot more in the end.)
Obs for the 1 question:
I'm 22 years old, male, 5.7 feet, 132 ibs... I ran my first 3000 meters ever 7 months ago(at my max potencial) and I got 12:17, I trained ever since and now my 3000 meters best is 10:08 and my two miles best is 10:33 in races.
---- My avarage milege is 25 to 30 miles a week being the peak 35 and sometimes 12 miles a week
Obs for the 2 question
I tried to beat my 10:08 timing again but it seems like I failed because I started too fast the first mile, and progressivly got slower at the end, and I got 10:14 (not official) for the 3000. (the track was all wet and it was raining a lot though, I was slowing down every curve).
You've already run some great times but it is hard to tell how long it will take for you to get to the elite level. It may be between 5 to 8 more years of very hard and diligent work to get there but it most certainly is not impossible. Keep up the superior work and me posted on your progress, look forward to hearing about your upcoming new personal bests.
Can u make a vid on form ? I think my form is causing my shin splits and idk how to really fix it
Will do RR. Keep up the great work and hang in there. I'm rooting for you and believe in ya. Appreciate you stopping by.
@@rundreamachieve thank u !! And I will
im not great at track, im a sophomore in high school and my pr is a 15:20 but the coaches want me to get a 15 but i can’t seem to pass people because i keep feeling like id use all my energy and i would run out easily. and im in counties tomorrow.
Don't discredit yourself Lisa. You are a strong runner and 15:20 for a female is definitely competitive...watch your pacing in that first 1600m...don't go out any faster than 7:40 through that first mile, then focus on running a negative split and come back in a 7:19 and you have yourself a 14:59. Continue to remind yourself to stay as relaxed as you can in the race, anytime you feel yourself tightening up consciously tell yourself to relax, "I'm in control", shake out your arms and stay on your pace. I know you are going to run well below 15 minutes. Keep me posted on your progress. You got this!
Trying to hit sub 9:14 on friday. 9:14.3 is the states automatic qualification. 9:19 pb I think i got it
Keep up the superior work GS3560. Good luck this Friday, you'll fun even faster than 9.14. 💪💯💪💯
my pb in the 3200 is 11:26, trying to get sub 11 this year though.
Nice work dropping that 11.26. Your sub 11 will certainly happen in due time, then 10 and onward. Looking forward to hearing about your progress. Keep me posted.
Thank you for the advice. I’ve only ran the 1600m this season and recently PR’ed at 5:05. However I’m running the 3200m in 2 days for the first time, so I don’t really have a clear goal time. I wanted to ask- should I just go out and race without a time in mind should I always have a goal time set in mind? If so, what 3200 time would be equivalent to a 5 minute 1600?
Good luck in your race on Wed. A 5:00 1600m is equivalent to a 10:42 3200m run. I would aim for 5:25-27 through the first 1600m then give it all you got in that last 1600m..don't go out too aggressive in that first 1600m!! 5:25-27, based on your 5:05 PR (well done!) is going to feel VERY slow..keep it cool then attack AFTER you hit the 1600m. I can almost guarantee you'll run 10:42 or better if you do.
@@rundreamachieveThank you. Your advice is extremely helpful and I’m definitely going to try it in my race this wednesday. My high school coach is awesome but sometimes he can’t give personalized advice to everyone due to our large team. You’re doing gods work man… probably one of only qualified athletes who are willing to take the time to give detailed running advice to random people with big running dreams on the internet. You earned yourself a new subscriber and I’ll definitely be recommending my fellow teammates about your channel.
Thanks so much for your support and wishing you continued success. You will be well below 10 minutes in due time. Proper pacing and consistent work over many years is the way, there is no easy way the top but you have the right mindset for success. 💪👊💪
My pb is 13 mins. I'm 33 yrs old, can I get it down by much with very hard training ??
Absolutely!!! Your best years are ahead of you
Pair of alphaflys would have you sorted defo drop 10 seconds atleast
@hetzerblitz3802 #facts
What do u think I should do my first 3200 was 13:56 then 13:30 next meet and I have my next meet on Tuesday after a 14 day break of straight practices
I would aim for no faster than 6:50 through the mile and then running the second in 6:39, that would give you a sub 13:30. Stay as relaxed as you can in the race. To go from 13:56 to 13:30 really at this point s about pacing and staying in control in the race. Don't go out too fast and you will make it. Good luck and let me know how it went.
I heard generally speaking. Maybe not for the super fast time. But for more of the avg times. 15 mins and up. That ONE minute shaved off can be achieved solely through mental effort.
So someone who normally runs a 15. They can run a 14 a few days later at a race just by mental mindset. Is that true? Truish?
Not without physical training combined with mental prep FF. Mental training is one of many variables that will impact physiological performance. Mental training, by itself, is not enough to drop a full-minute off a 2 mile time but with enough consistency and dedication combing the two? Definitely doable. Appreciate you stopping in and for your support.
i ran an 11:55 a few days ago (first outdoor meet) my previous PR was 13:05 do you think I could get near sub 11 this outdoor season? I also negative split, 6:01. 5:54
Outstanding work awxuh on a superior 2 mile time and you had a nice negative split too, this is always the best way to run an all-out race. Keep me updated on your progress. I see you going under 11 minutes soon
If i am training for a 3.5km race, should i do 2 interval speed training and 1 long aerobic run training? Or should i swap it for 2 long aerobic running, and 1 interval speed training?
I would alternate this strategy each week.one week you do 2 interval speed training/1 long aerobic, next week 2 aerobic/1 interval. 💪💪💪💪💪
@@rundreamachieve good idea. :)
I just started running distance last year and i dropped my 2 mile time from 12:35 to 11:13. My goal is to get sub 11 next week at my district meet to be able to qualify for the area meet. I really struggle on pacing myself and negative splitting because our coaches don't teach us that they prefer for us to go all out and eventually die out. I think im capable of sub 11but it feels like big jump. So is there any 2-mile workouts that you can recommend ?
Congratulations on dropping that 2 mile from 12:35 to 11:13. VERY well done! No, do not go all out an die regardless what the coach says. You have to be smart to break 11 and the fact you have run 11:13 tells me you will destroy this barrier. Go out the first 1600m no faster than 5:40, then come back with a 5:19. Stay in control relaxed and hammer that last 4 laps.Try some 8x400m workouts at 1:17-1:19 with 60 seconds rest, 3x1600m@5:37 with 2-3 min rest, 6x800m@2:42-44 I know you are going to do it.
@@rundreamachieve perfect thank you so much for ur advice 🙏
any time 💪👊
Only following because he is thinking about becoming a Liberty Flame!!! Go Flame!!
Right on Skylar. What is a Liberty Flame?
@@rundreamachieve Liberty University
💪💪💪
I ran a 12:42 yesterday and a 12:48 on sunday and the day before that on my season opener i ran a 12:58. I haven’t been able to come close to sub 12 even though i’ve ran a 5k at 6:17 pace, do you have any advice?
Great job dropping these times Ramen. It isn't a matter of IF but when you break the 12 minute barrier. I know you can do it. Check out this video. Hope it helps. czcams.com/video/aQXqs8AgI6Q/video.html
@@rundreamachieveThank you for the help! I was getting really frustrated with myself because I broke 5:30 in the mile yesterday and I was mad that I couldn’t even break 12. After watching that video i realized that im getting out to quick, I got out in a 5:51 first mile. I’ll try to hit that 6:05 ish first mile next time. Have a good night and God bless!
Same to you and thank you. I know you'll do it 💯💯💯💪✊
9:27 2-mile?! A 4:43 split. That is INSANE to me 😂.
Im 36, smoke a pack a day, and usually just run ONE mile anywhere from 2-4 days per week and have run 2 miles just twice now (just increased it the other day). I run around my town with like 3 decently long uphill stretches of the route that make it MUCH tougher lol. I just ran 2 miles in 17:45 😂 . 2 miles is obviously going to be tougher/more grueling than 1 mile, but I underestimated it a bit. I was already starting to get a little dizzy and have lead limbs around 1.25-1.5 miles 😂.
haha thanks Corey. What is truly insane is the national high school 2-mile record is 8:27 and the world record for 2 miles is now 7:54. Stay consistent and motivated like you are and you will continue to lower your time and well done running 17:45. No shame in that brother. Keep hustling.
@@rundreamachieve 😮 😮 Right on. Excellent video that I really enjoyed. Thanks for the motivation!! Gonna keep at it, and I’m about to quit smoking soon- that should help!!
💪💪
I did my first 3200 yesterday and I got a 14:46 and my mile pr is 6:11 and it’s my first year of track as a sophomore in highschool? You think I can break 5:20-5:30 or even 6 by the end of the season? Any tips to pace yourself in the 3200 for even splits ?
You think I can hit early 4s senior year if I do xc and train everyday for a couple years ?
Or think I can do better my next 3200 because I fell of pace a lot
I also started the season with a 8:30 mile going to 6:11
Hey Staxy lol check out this video at czcams.com/video/7ZqORJaSs5s/video.html hope it helps. also recommend typing in '2 mile tips' '3200m tips' in my channel search box. I have made some other videos as well that I think can assist you. You are doing awesome. Keep me updated on your progress. You are making some massive gains already. 6:11 to 5:20-30 is a HUGE drop but not impossible. I never place limits on other runners as I never placed them on myself.
Do you also think it will help if you run workouts in track with people faster then you ?
yes, absolutely!
11:10 PB im trying to district qualify at 10:57
You will definitely do this..focus on running a negative split..faster last mile! You got this!
Hey I am 13 and I run a 11:53 2 mile. Is that good and do you think with hard training I can get under 11:30 by track season.
VERY well done Dave on dropping that 11:53 2 mile at only 13! Yes, of course, I am certain you can well below 11:30 this year, sub-11 if you stay patient. You are VERY young and your best running decades from now. Keep up the superior work and me posted on your progress.
@@rundreamachieve Wow that’s cool how you’re still replying to comments after all this time. Appreciate your support i’ve been training hard this summer and I want to break 5 in the mile this track season. Will definently be watching some of your other videos.
💪💪 @Devious Dave
What was his mile time coming into his first 3200
Do you mean the first 1600m? If you are referring to my nephew's 9:28 3200m he hit the first 1600m in 4:45 and came back the second 1600m in 4:43.
I’m in grade 11, My pbs are 2:12 for 800m 4:34 for 1500m and 18:03 for 5k XC. I race a 3000m next weekend do you think a sub 10 3000m is possible?
Of course you are capable of a sub 10, 3000m Nate. Awesome job having already run 2:12, 4:34 and 18:03. Keep me updated on your progress. You have some massive new personal bests coming in 2023
@@rundreamachieve Thanks I appreciate it! I’ll let you know how I do this weekend
💪
Just finished my junior xc season with a 18:03 5k pr as well how has your senior year been going
💪@@mylesveech2994
I started running 5 months ago I’m 15 and run a 12 minute 3200m? Is this okay for my age?
That is an outstanding 2 mile time for being only 15 years old. Keep me updated. You have a VERY bright future ahead!
@@rundreamachieve Wow thanks! I will for sure keep you updated
@@rundreamachieve I ran 13 minutes in my most recent 2 mile time trials as the coarse had plenty of hills. I’m running a 4K soon on a hilly course, what would time you suggest I aim for ?
@@Nate-xg4iu Outstanding job dropping that 13-minute 2 mile time. It is even more impressive as you can it on grass and over hills. Awesome job! 16:20-25 is a good estimate over 4K based on your recent 13-minute 2-mile time. Let me know how it goes. Could be faster or slower as the course you mentioned is hilly. Keep me updated.
I am trying for army and it is 3200m in 12min but I can't please help me my selection is in 2month
Hey Saugat. You may want to check out the new 2 mile course I made at courses.rundreamachieve.com/combat-fitness I also have training plans for athletes seeking to run faster for 2 miles located at rundreamachieve.com/shop/?fwp_run_type=2-mile Keep me posted on your progress. I know you can break 12 minutes for 3200m
Can i run hills during my easy run if there unavoidable?
Yes, just relax going up them and take it easy especially if it is supposed to be a recovery day.
i have my apft exam in 2 weeks time and i can run 1.5 miles in 12.40 but i need to make 2 miles can you help please
Watch your pacing in those first 4 laps. Mentally rehearse seeing yourself getting across the finish line in your goal time. Athletes rarely take mental training at seriously as they should. Take 10 minutes day and do this before you go to bed or right before you get up in the morning. Keep building your endurance with your long runs and practicing at paces significantly faster than your goal 2 mile time. JOG on recovery days to ensure you adapt to the hard training. Keep me posted. Know you can do it.
@@rundreamachieve i will keep you posted. Also , today I ran about 1.75 miles (7 laps around a track) in 14.47 thats one lap off the 2 mile mark..would you consider this good progress? Every day i try to do a lap extra to meet the 2 mile mark
@@midarixnelsonff4264 yes, you are well on your way. Keep up the great work!
@@rundreamachieve today i tried to run 8 laps and during the last leg of the 7th lap i became so dehydrated i began to walk...when i started the 8th and final lap i was able to jog about half way until i could not go anymore..the distance i covered was 1.93 miles in 16.45 and i just ended the timer because i was so disappointed in myself. Can you explain what i did wrong and correct me? ..the most amount of time i need to complete it in is in 16 minutes and i have just under 2 weeks left
@@midarixnelsonff4264 What did you hit the first mile in? More than likely it was just improper pacing. The hardest thing to do in the early stages of a race is to hold back...focus on the future 2 mile to go out slower and really hammer those last 3 laps. Great job out there and you are one step closer to your goal. hang in there.
I run a 16:25-ish 2 mile, (3200) and I min 7th grade, (12 yo.) I’m not sure if this is good for my first year lol- but I’m kinda proud of it.. (even tho I got last in every race cuz nobody did the 3200💀) and for my 800 I run a 3:02, but I’m working hard to break 3 mins! Are these good times?
Very legit times considering you're only 12 Zoeo. Keep up the great work!
Wow I feel terrible I’m 18min Jesus
you're doing awesome..don't discredit yourself 💪💪💪💪
I started with 21'something I'm running in the 12's now.
Im a former strongman&powerlifter.Took 1.5years but it gets better
💯💯💯💯
i’m a freshman and opened my season with 10:30 but i struggle with being stuck by myself and running slower than i should is there anything i can do to help this?
GREAT job dropping that 10:30 as a freshman. VERY well done. Hope this helps czcams.com/video/rgNkMoIRmcc/video.html