Maxing my 2-mile

[leroyjenkins]

Rangers,

I am having some issues with maxing the running portion of the APFT. I seem to have hit a plateau of sorts with a consistent 13:30 2-mile. Three years ago I did run a 12:40, but since then I have been maxing my push-ups and sit-ups, and it seems to be at the expence of my run time. At the very least, I run three miles a day with my off days being after a 10 miler day or the day before a race/APFT. My average run times are as follows:

2 Mile: 13:30 (6:45 min/mile)
5K: 19:35 (6:18 min/mile)
10K: 42:00 (6:45 min/mile)
10M: 1:20:20 (8:00 min/mile) [This isn't a very accurate time only because the only 10-mile races I've ran are the last two Army 10-milers, where the first 2 1/2 miles are spent fighting the crowd and the last 7 1/2 are spent trying to make up for the mosh pit in the beginning.)
13.1M: 1:51:25 (8:30 min/mile) [See situation with ATM.]

I have tried multiple programs but to no avail. POSE Running looked promising, but after trying it for about six months, it still felt awkward and I didn't want to risk injuring myself on the longer distances. I've read through the threads, but most were more along the lines of bringing a 17:00 min/2 mile into the passing range. After reading SGM Robert S. Rush's article on increasing APFT scores, I was curious if anyone has personally had any luck with the running section? It looks vaguely familiar to another running program which I had no luck with. If not, are there any other programs that have been useful to you, as Rangers? Thank you.

Respectfully,

SGT J

[RangerX]

• Buy a pit bull
• Starve it
• Smear your balls with bacon grease
• Release pit bull
• Do what comes naturally....RUN!

Disclaimer-

This process is theoretical in nature, as nobody has survived preliminary testing to gauge it efficacy.

[Ranger Ron]

• Buy a pit bull
• Starve it
• Smear your balls with bacon grease
• Release pit bull
• Do what comes naturally....RUN!

Disclaimer-

This process is theoretical in nature, as nobody has survived preliminary testing to gauge it efficacy.

I don't care who you are now, that's funny!

[panthersix]

• Buy a pit bull
• Starve it
• Smear your balls with bacon grease
• Release pit bull
• Do what comes naturally....RUN!

Disclaimer-

This process is theoretical in nature, as nobody has survived preliminary testing to gauge it efficacy.

I don't care who you are now, that's funny!

It's funnier when you do it to your daughter's boyfriend that you don't care for!

[colt1rgr]

You're training for endurance with those runs. Want a better 2 mile time, train for short fast runs. Try 1-2 days a week of fartleks at 100% and 1 day week of 100 yard sprints to build that sudden burst and then throw in some long slow runs on days in between.

[leroyjenkins]

Thank you Rangers. Unfortunately, my property manager doesn't allow tenants to own pitbulls, so I must make do with a shepard mutt.

Ranger Colt1rgr,

Roger.

Respectfully,

SGT J

[RangerX]

How do you average a faster mile over a 5k than over a 2 mile time?

I can't answer for anyone else, but when I run, there is a "breaking point" where all the sore bits quit complaining and my stride smooths out. Once that happens, my pace improves. The trick that SGTJenks needs to work on is decreasing the amount of time it takes to reach that point. That is why sprints were recommended.

By the way, I bet the shepherd mutt likes bacon too.

[Oto-Man]

How do you average a faster mile over a 5k than over a 2 mile time?

I can't answer for anyone else, but when I run, there is a "breaking point" where all the sore bits quit complaining and my stride smooths out. Once that happens, my pace improves. The trick that SGTJenks needs to work on is decreasing the amount of time it takes to reach that point. That is why sprints were recommended.

By the way, I bet the shepherd mutt likes bacon too.

Sprint a 400--full speed, calm a 400--70% speed, repeat for 4 miles, every other day.....took me from a 6:30 mile to a 5:05 mile in 2 months...and I could maintain sub 6 min miles forever...

[colt1rgr]

How do you average a faster mile over a 5k than over a 2 mile time?

I can't answer for anyone else, but when I run, there is a "breaking point" where all the sore bits quit complaining and my stride smooths out. Once that happens, my pace improves. The trick that SGTJenks needs to work on is decreasing the amount of time it takes to reach that point. That is why sprints were recommended.

By the way, I bet the shepherd mutt likes bacon too.

Sprint a 400--full speed, calm a 400--70% speed, repeat for 4 miles, every other day.....took me from a 6:30 mile to a 5:05 mile in 2 months...and I could maintain sub 6 min miles forever...

You mean sorta like "fartleks?"