2 Mile Race Strategy | How To Dominate The 3200m

[@rundreamachieve]

Like, Share & Subscribe. Have a specific question in regards to this video or a topic you'd like me to cover? Feel free to leave a comment below and let me know your thoughts.

[@camkoryga5507]

i’m a freshman in high school and i’m racing a night race in about 5 hours. i ran a 5:00.02 the other week in the 1600 and this video helped me so much

[@rundreamachieve]

Congratulations on dropping that 5:00.02. By the time you graduate from HS you will have run well below 10:00 for 2 miles. Keep up the great work!

[@benjaminfarias6451]

Just hit a 25 sec 5k PR over the weekend! 17:54 down to 17:29! The advice to increase the duration of Tempo runs has been a game-changer for me! ... I'm gonna continue to keep building up ... I'm excited to see what it will do for an April half marathon! Keep up the great videos! 👍

[@rundreamachieve]

I love it. GREAT to read about your big personal best. Any day you can get a PR is a very special day for sure and 17.29 is flying. Nice work!!! Thanks for your support Benjamin. I look forward to hearing about your half result.

[@swishygames1450]

Hello I was wondering what you think I can do In the 2 mile my first race week 1 was 11:18 week 2 was 10:44 and week 3 was 10:32 I am a freshman also

[@rundreamachieve]

@@swishygames1450 outstanding times for only being a freshman. Keep up the great work CP

[@crosscountryrunner8241]

Thanks for the video trying to break 10 minutes for the 2 mile this spring, if we even have a season lol

[@rundreamachieve]

keep me posted on your progress. Yeah, my nephew is dealing with the same issue..HS senior and is unsure if they will even keep the cross or track seasons

[@lucianikoroshec]

Hey! Just found out about this channel and I loved the video. I’m a Sophomore in high school and this track season my coach put me in the 3200m for the first time and I got 10:39. And then 3 weeks later I ran it a second time and got 10:22. And then just last weekend I ran it again and I got 10:29. I’m really happy with my times, but I want to break 10 by the end of the season. I’m running the 3200m in 2 weeks, so I was like I need to figure out a strategy. And I came across this video. I love the tips and I’m going to take them to heart. I’ll come back and edit this comment in 2 weeks after I race the 3200m again. Hopefully I can improve! Also, quick tip: you’re going to want to work on your lighting. Maybe watch some videos on how to correctly light your videos so that everything isn’t as washed. Other than that, great advice and keep it up!

[@rundreamachieve]

Thanks Luciani...some of the videos you are watching are from awhile back but appreciate it. GREAT job with your times. Yes, keep me updated. looking forward to hearing about your sub 10.

[@Cedar-Collins]

Did you break 10?

[@tigreblue5290]

Hey! Can you make a video of the mental side of running and the mental side during a race or when getting ready for a big race..?

[@rundreamachieve]

Will do TigerBlue. Appreciate you stopping in.

[@camdenbergkamp6551]

I broke our school record for the 2 mile and there is this kid who is challenging me and he’s amazing so I’m really training to keep that record so thanks for this video

[@rundreamachieve]

GREAT job Camden!!!! Keep me updated on how your season closes out and continued success to you!

[@camdenbergkamp6551]

@@rundreamachieve I will make sure to do that we have three meets left so I really need to train

[@josephdavenport2185]

Hey I loved the video. It was super motivational, I’m a junior, I’m going for a 9:30-40 for my 2 mile, and sub 4:40 for the mile.

[@rundreamachieve]

Appreciate your support Joseph and keep me updated on your progress. I know you can get those times. Keep working on your speed and endurance. 2022 is going to be a great year for you.

[@josephdavenport2185]

We have a good team this year, we are all expecting great things

[@rundreamachieve]

@@josephdavenport2185 looking forward to hearing about the new big PRs you and the team drop in 2022

[@giorgiofesovic3537]

Hello, im new here and this Channel Is so underrated

[@rundreamachieve]

appreciate your support. Thank you

[@domenicbruzzo-morello3525]

I’m a freshman, had a stress fracture during cross country. I got 11:02 in indoor. My goal for outdoor is hopefully in the 10:40s. Thank you for the tips, I’ll definitely try them

[@rundreamachieve]

Looking forward to hearing about your progress. Well done having dropped that 11:02 indoors. You will run much faster for sure. Keep me updated.

[@gavinross_]

It baffles be that I have the exact same PR as a sophomore, I’m about to run my Regionals race and I want to go 10:15, hopefully this will help me, thank you for the tips

[@rundreamachieve]

My pleasure. Good luck out there and continued success to you.

[@dawson9736]

Hi Nate. I had my 3200m race today at the armory. I was so disappointed because I just got spikes and someone stepped on me during the race and made a hole in them. I also got disqualified because I miscounted laps. Hope next time will go better.

[@rundreamachieve]

Sorry to hear about the miscounted laps. Well, do know this, you got a nice physiological boost from today's race that is only going to make you even fitter and better prepared for your next. Proud of ya. Keep hustling out there!

[@owenpope817]

Hi, this video is very helpful. I just ran my first 3200 of the season as a sophomore and ran 10:50. Now I have 3 weeks and 2 meets in that time to break 10:30 in the 3200 to qualify for another meet.

[@rundreamachieve]

You can do it! 💪💪💪💪💪💪💪

[@coleschmoyer6337]

Freshman about to race my first two mile, and I’m projected 10:07 because my mile is 4:40.

[@rundreamachieve]

Outstanding work Cole! My best mile as a freshman was 5:09. You are well ahead of the game my friend. Keep me updated on your progress. Excited to hear about it.

[@coleschmoyer6337]

@@rundreamachieve will do, thanks again for the great video man!

[@rundreamachieve]

@@coleschmoyer6337 any time Cole. Thanks for your support

[@imafork4526]

Have my first 2 mile tmrw, best mile is 533 and I just wanna throw down a good time. if I remember I'll edit the comme t after the race

[@jesseb2356]

i think youll go under 12 for sure

[@imafork4526]

@@jesseb2356 that's the goal! lettering time for freshmen (me) is 11:20 so that's the end goal

[@rundreamachieve]

Continued success to you Ethan. Hope your race went well. Keep me and the community here updated on your progress.

[@rundreamachieve]

I 100% agree Jesse.

[@CRMdrifter]

I'm a freshman and just ran the last race of my track season. I got a 10:52 in the 3200 which is a PR for me. The problem is I have little to no speed and my other times lag behind. 1600: 5:13(decent) 800: 2:28(below average) 400: 68(very sucky) I think I can definitely improve my speed but it's gonna be a long grind. Cant wait for next year.

[@rundreamachieve]

Congrats on your 10:52 3200m. VERY well done. keep me posted on your progress in the upcoming years. Excited to hear about your sub 10. Your time are strong, don't sell yourself short. Continue to focus on working on your speed, stamina and endurance. You are doing well.

[@CRMdrifter]

@@rundreamachieve Thanks I really appreciate the support.

[@rundreamachieve]

💪💪💪

[@justicerathje8670]

Have first track race as a freshman coming up tommorow, gonna run 3200 and 1600 and my goal is around 10:50 for the 3200 and sub:5 for mile but my main goal is the 3200

[@justicerathje8670]

I also run XC and i got a 17:38 or something like that but my goal for XC as a sophmore is sub:17 which i know i can get

[@rundreamachieve]

Good luck out there Justice. Wishing you the very best

[@rundreamachieve]

Absolutely! You are well capable of that time and faster.

[@WildishBuck]

I know I late on this video, I want to get to at least 11:30 on my 2 mile pace but at the moment I’m around 16 minutes. I want to enjoy the sport without being 6 minutes behind everyone else (and getting lapped a lot)…I run cross country at a similar 2 mile pace. My track season is coming up so I will be doing 2 workout a week and 3 long recovery runs. I know about working on speed and mental strength, but do you have any suggestions on cutting my time by 6 minutes in month…thank you for any help you can give.

[@jacobfaughtrunningproducti974]

My problem is, I need to work on my speed, I'm a freshman, supposed to be in 8th grade, I'm not able go super fast, my 5k is 19:07, 2 mile at 11:53, and mile at 5:33 so my pace barely goes down for my longer ones such as 5k or two mile, so if I can find a way to work on speed, I would get big time better, so overall I have not very good speed, just really good endurance, how can I make that better?

[@terranchow5949]

What did you do between you sophomore and junior years? You had massive improvements! Congrats to you

[@rundreamachieve]

Thanks Terran. I was working on endurance and most certainly my speed, always running well below 5 minute mile pace in training down around 4:20 mile pace at times. It was just consistent work during the summer into the winter and spring. Consistent work is the key, period. Wishing you all the best in your career and thanks for your support of RunDreamAchieve. Keep me updated on your progress.

[@Izzy-rc3hy]

Thank you so much for making this video!! This helped me so much!! Thank you for all that you do!!❤️🙌🏻 Ps I’m a girl 😂

[@rundreamachieve]

haha my apologies You're welcome for the video and hope some of what I discussed will help you with your training and racing. Keep me posted on your progress. Wow!! 11.15 as a freshman and female? You are WELL on your way to some VERY big things.

[@rundreamachieve]

My pleasure and keep up the great work

[@KokoFun-ti8mq]

Hey I was wondering how you would pace for a sub 10:30 2 mile and how to keep mentally strong during it

[@rundreamachieve]

5:22/5:15 is where I would aim...hold back a bit off 10:30 2-mile pace the first mile and then pour it on that second mile. Stay relaxed as you can and make the last 2 laps your hardest..ensure your competition earn their spots in front of you IF they can outrun you. Keep me updated on your progress..know you can get that 10:29 you are aiming for.

[@KokoFun-ti8mq]

@@rundreamachieve Thank you so much! Will do

[@rundreamachieve]

💪✊💯

[@KokoFun-ti8mq]

@rundreamachieve Just hit a pr from 11:13 to 10:53 yesterday. You're advice on too run the second mile faster was perfect. Looking forward to going under sub 10:40 next race

[@rundreamachieve]

Nice work KKF!! THAT is what I'm talking about!!!! 10:30!

[@c-a-t-entertinment7075]

Second time ever running this 3200 event Today in the track race I got 14:20. Pretty chilly and windy. I got stomach cramp mid way XD. I had to be in shorts. I hope by the end of Season I can get at least 13:something. So I can keep up with my friend who is in sub 11 min 😅

[@c-a-t-entertinment7075]

My 800 today which was before 3200 was 2:41... I am fired up to improve

[@rundreamachieve]

You have the right mindset and are already dropping some fast and competitive times. Keep me posted on your progress. Well done on the 14:20 3200m and 2:41 800m. You are definitely on your way my friend.

[@c-a-t-entertinment7075]

@@rundreamachieveI Just ran 800m today and got 2:31! PR! Great weather and this is better than my last year's PR of 2:39. My scoring got messed up and I was placed in the last heat last number. But I got 28/57 overall in runners... Our Team captain PR with 2:00 flat and won first.

[@c-a-t-entertinment7075]

Other schools were crazy. Running 100m in 10 secs. Our school team has fun though

[@rundreamachieve]

@@c-a-t-entertinment7075 💪

[@tinymanaic9351]

I’m a freshmen for a 1A D1 high school today is Saturday I ran my first 2 mile run ever in district meet and I advance to area with a 14:20 run, Area is on Wednesday what should I do? 😅

[@tinymanaic9351]

I really need a response as fast as possible 🙏

[@rundreamachieve]

Good job dropping that 14:20 at the district meet. Easy 3 mile JOG tomorrow. Monday, 1 mile warm-up, 6x200m@3:47-50 (FULL recovery between reps), 1 mile jog cool-down, Tuesday, easy 2 mile jog or OFF. Good luck and let me know how it goes.

[@tinymanaic9351]

Thanks for the feedback 😁

[@rundreamachieve]

@@tinymanaic9351 my pleasure

[@na-dk9vm]

I'm focused solely on getting better in the 2 mile. What is the absolute longest "long run" I should do to get better at my 2 mile run . Thanks

[@rundreamachieve]

12 miles or thereabouts. Tough question to answer as everyone is different. You could run a PR on 7-8 miles as well. Just depends on how you are setting up your training.

[@edisonlopeman]

I’m an 8th grader that ran a 10:46 3200. I need some tips for how to push through the 5th and 6th laps.

[@rundreamachieve]

Hey Edison. Well done having dropped that 10:46 3200m only being in 8th grade. Keep putting in mileage during the summer months when your competition will not. Time and age will make you stronger in that 5th and 6th lap. Do strides (4-6x100m) twice per week and keep working on your speed development. It is just a matter of time before you are well under 10 minutes for this distance. Keep me updated.

[@xxkaranokyoukaxx2330]

I run the 3200m and 1600m and 800m, 😥😥. Can you tell me how i can run these races but not be tired at the end

[@rundreamachieve]

Hey Kara. Hope you are well and thanks for your support. Check out this video. Hope it is helpful to you and continued success to you in your training and racing. kzbin.info/www/bejne/r5aanZRmbqqXpqs

[@ImNotMito]

I'm 200 pounds and I run 3k in 15 min and I try to go from that to 13 min. in 6 months. is that doable? Any tips for a heavier guy over here? Thank you in advance!!!

[@rundreamachieve]

Great work having dropped that 15 minute 3K. 13 minutes in 6 months is definitely doable. Keep practicing a few seconds to minutes at sub 13 minute 3K pace during the week, do 5-6x100m strides twice per week, keep building your endurance. Mentally rehearse seeing yourself breaking that 13 minute barrier. Keep me updated on your progress. You definitely have what it takes.

[@ImNotMito]

@@rundreamachieve Wow Thank you for such a quick answer. Will do!!!

[@rundreamachieve]

@@ImNotMito I always do my best to answer my supporters. Keep hustling out there.

[@clinton.8089]

Hi! I started running my sophomore year and I posted a 17:49. Followed by a 17:31 my junior year. And a 16:26 this season. My ultimate goal is getting sub 10 in the 2 mile but I struggle with settling around the 6th and 7th lap and always lose my times there. Any advice?

[@rundreamachieve]

VERY well done Clinton! 16:26 is a superior time and this will help you greatly in the indoor/outdoor track season. Watch my videos is my advice. I think a lot of what I talk about will help take your training and racing to the next level. Keep me updated on your progress. You WILL destroy 10 minutes for 2 miles

[@cpsjuniorhigh2255]

I’m a girl in 7th grade, and o dropped to a 16:25 3200 time. First year to ever do track, did cross country before it. Do you think if I work at it I’ll get better?

[@rundreamachieve]

Outstanding job Le Lolita Coffee. You are doing awesome! Yes, I think you are going to become a top runner. Keep me posted on your progress, 16:25 for 2 miles at only 7th grade shows a LOT of promise. Cheering for you!

[@rundreamachieve]

Congrats on having already run 16:25 for 3200m in your first year of track. You are doing awesome. Keep me posted on your progress. Yes, you are only going to get faster and even more competitive. I believe in you!

[@ashleimcdonald9450]

Hey. My name is Ashlei McDonald and I am a girl. My best is 11:30 for the 3200 race on a track. It is really hard to compare myself to other girls that run the same event since I am the only long distance girl runner from my school. I only get to practice with boys and most of them are slower than me. How do I mentally and physically prepare myself for a race goal of running a 11:20?

[@rundreamachieve]

Hey Ashlei. First, AWESOME running having dropped an 11:30 for the 2 mile already as a female. The majority of my career I have had to train alone and sometimes without the luxury of having faster runners with me. Continue to focus on your end goals and use them to get you out the door putting in those workouts. I know it isn't always easy to be out there doing workouts by yourself. That being said, the harder you can push yourself by yourself how much easier is it going to be when you are in a race with girls (or boys) who are as fast or faster than you? You will dominate. Keep me updated on your progress. I see you going well under 11 minutes in the near future.

[@rundreamachieve]

@ashleimcdonald9450 how has your training and racing been going?

[@asimhf7353]

What's up man. Great Video this really helped! I just had a quick question. My 2 mile time after just running a mile was 10:36 and I'm a sophomore. I'm running the 3200 again tomorrow and I'll hope to run sub 10:20 but I'll let you know how it goes. My question is what would you say a 2 mile time around 10:30 equates to for the 1 mile? Like if i Can run a 10:30 2 mile, what should I in theory be able to run for the mile? Thanks

[@rundreamachieve]

Your 10:30 equates to about a 4:54 mile. Glad you enjoyed the video. Keep me updated on your progress. Congrats on the great times you have run as well. You are still very young and your best racing is decades away.

[@asimhf7353]

@@rundreamachieve Wow that's crazy because my mile PR is literally 4:54! Follow up question: What does a 9:59 2 mile equate to for a mile?

[@rundreamachieve]

@@asimhf7353 right on! a 9:59 equates to about a 4:40 mile. Keep up the great work!

[@asimhf7353]

@@rundreamachieve Hey man since you're an experienced runner I got to ask: Have you ever experienced yourself or maybe know of other people who have experienced negative nerves before a race that affect them a lot because those nerves drain them of energy before a race even starts? For example, those nerves a runner might get before a race depletes them of their energy and they feel jelly and heavy in their legs and it really affects their times. Have you ever heard of this/ do you know what Im talking about. Please respond thanks.

[@rundreamachieve]

@@asimhf7353 Of course, especially when I was not as mature and experienced as later in my career. You get to a point where the work you do in training is enough. So, you let the others on the start line and prior to the start of the race worry about their race. Training should be the most tenacious, difficult part of the process. The race? THAT should be the celebration of all your hard work and when it comes time to race, if you have done your homework in training, nothing can stand in your way. You let go of the worry and get in that "flow" state.

[@farhadhussain9794]

I ran 2 mile at 12:48min how to run under 11:30min please help me out

[@rundreamachieve]

keep training at, near or close to 5:45 mile pace. GREAT job having dropped that 12.48 2-mile. VERY well done Frahad. Keep building on your long runs, hydrate well before, during and after your runs. Strides (5-6x100m) twice per week on easy days. Keep me updated on your progress.

[@WydPerky]

I’m 13 as a freshman my 2mile is 11:40 I’m looking to run a sub 11:15 and sub 5 min mile this yr and be at

[@rundreamachieve]

Nice work Waves! 11:40 for a 13 year old is fast. Keep up the great work.

[@ironpanther9409]

First meet tomorrow for senior year I just want to break 12s and get 11:59

[@rundreamachieve]

Good luck Iron Panther. You got this. Let me know how it goes.

[@ironpanther9409]

well the meet got canceled but we had a meet this Monday and I pr with a time of 11:47! I reached me goal! now I just want to keep chipping away at that time

[@rundreamachieve]

@@ironpanther9409 Outstanding work Iron Panther. Now THAT is what I am talking about! Keep up the great work