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I am in the Army and for my cardio program I am looking to improve the time on my two mile run.  Currently, I am running my 2 miles in about 15:30.  I would like to get my time down to the 14:00 minute time frame and would like a cardio routine that will assist me in doing this.  I have about 12 weeks before my next PT test.  I know I may not drop 1:30 minutes in 12 weeks, but I would like to show improvement. Any assistance with these issues will be greatly appreciated.

A: Welcome to GHF!  I hear you’re having trouble decreasing your 2-mile run time.  Not a problem - I’ve got an answer for ya; here’s what I want you to  do.  We’re going to split your training into “two” different methods; Diminishing Rest Interval Method and Sprint Repeats.

Before I explain the two, I want to point something out.  Typical endurance training is All about maintaining a lower percentage of your Max Output. The problem with performing too much typical Long-Slow-Distance (LSD) endurance running training- is that it requires one to train at a certain intensity (…say 70%) for long periods of time.

However, come time trial or race day - your body is expected to perform at 75%.  Well guess what? It’s not going to happen!  You trained at 70% for so many weeks…so that’s exactly what you’ll be able to do on race day.  Simple enough?

Okay, so here’s the key.  Since we know that endurance training is about maintaining a lower percentage of your Max Output, then the key to increasing your endurance (…at a higher percentage) is about increasing your Max Output.  This is referred to as the “modern” approach to endurance training.

So, with that being said- here’s how to perform the two different training methods I mentioned above:

1.) Diminishing Rest Interval Method:

• Split the mileage you are running into (3-4) different legs/periods.  (For ex. If you’re running 2 miles - use a 1/2 mile)

• Run the first period (1/2mi.) as fast as possible. Rest for 50% of the time it took you to run that 1/2 mile.

You should almost fully recover during this time. Perform the same thing for 3 more sets until you’ve covered the full distance.

• Perform twice a week.  Each week – reduce the rest interval by 30 seconds.  By week five you’ve cut your “rest periods” down by 2.5 min! You see, by using this method you will enhance the “quality”(running economy) and speed of your run.

You’re able to maintain a much higher speed; enhance your endurance by cutting back on your rest periods…and accomplish a much more intense workout!

2.) Sprint Repeats:

• Sprint about 60m (approx. 65yds)

• Try to accomplish this in approx. 10 seconds

• Turn and jog back.  This should take you no more than 20 sec.

• Repeat for a total of 4 circuits to complete ONE set (approx. 2min).

• Rest 1 minute in between each set

• One SESSION consists of 3 sets with a minute rest in between each for a total of 9min.

• Rest for 2 full minutes and repeat 4 more circuits in the exact same format for a total of a 20 min workout.

Now, I must inform you that these two styles of training are pretty darn intense…so be prepared to “cough up a lung!”

The good news is that you’re going to see almost immediate improvement!  How do I know?  Because I had similar goals a few years back and it worked for me like a charm.  Good luck and let me know how you progress.

Yours in Health,

Roger Applewhite, CPT
GHF’s Personal Trainer

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Tags: PT Test

This entry was posted on Saturday, October 18th, 2008 at 7:05 am and is filed under Training Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can skip to the end and leave a response. Pinging is currently not allowed.