How To Run a FASTER 2-Mile Run (quickly)

[@SOFPrepCoach]

What is YOUR 2 mile run time?

[@Bruno_Lima_59]

When I was at military firefighting academy (Rio de janeiro, Brazil) My best was 13:15 and to score 10 you should do it under 12 minutes, this pace seems impossible to me.

[@rileyf8036]

9:39 (I’m a high school cross country runner)

[@SuhbanIo]

19:33 (I have REALLY weak legs)

[@TheCakeWizardGuy]

12:00 in December, injured myself/got ill, trying to get back there and beyond

[@hammer8771]

13:40, but i ran a 19:47 3mi a few days later

[@bbhristian9681]

Guys if you have an assault bike ( wind resistance bike) at your gym. Hop on it , do 1 mile close to max effort , hop off rest for about 1 -2 minutes then hop back on and repeat until about 5 miles. I did this when I trained up for ranger school and brought my 5 miler from 38 minutes to 33 in about a month and a half

[@kingdombodydiscipline5398]

Been adding my assault bike in for training. Definitely embracing the suck with it but it gets done.

[@codylee20011]

How often did you do this on a weekly basis to see those results?

[@ThriftedGems]

I started running/walking 2 miles everyday a week ago and my fastest mile was 8:13 (hated every second of the second mile) and my 2 mile time was never under 20. I took my APFT today and ran a 16:10 for my 2 mile. There was a couple ups and downs due to hills, but I never thought I’d be able to pull the time I did. Super pumped about my time today!

[@Anthony.462]

Good effort, The hills make it so hard. If you run a flat course you’ll easily knock 30 seconds off your time. Best of luck 💪🏻

[@ThriftedGems]

@@Anthony.462 Yeah lol the hills are no joke, but I appreciate it! I’m going to keep at it until I ship out

[@cecildunlap3346]

So you ran everyday? No days off?

[@SubHertz]

That 14min 2 mile and 200lbs 25% fat describes me perfectly.

[@SOFPrepCoach]

You’ll be cruising once you drop some fat

[@Johnny55671]

lol that’s fast. I was running a 15 minute 2 mile at 170 lbs lean

[@rockingrogershomestead]

180 running 17m2m. I am also skinny. Most of my weight is on my belly and chest

[@thenoobreturnz8968]

​@@Johnny55671what's your body type an mesomorph?

[@Bush-Caucasian]

Just left The Marines to go Army. I'm 6'2 and 270 lbs at about 22% body fat right now and the fastest I've run at this size is like 15 flat. I've put way too much emphasis on the gym. All that this extra muscle has gotten me is the feeling that I'll never be able to break a 15 minute 2 mile. Here's hoping that losing the muscle and left over fat will make me fast!

[@chapkerrigan3654]

Try not to lose the muscle. Realistically, you could keep it and get down to 12% body fat over time, and you would have lost 52 lbs of fat at that point.

[@ralphdrees4413]

@@chapkerrigan3654muscle eats up oxygen. Looking for lean muscle mass.

[@Realogn]

Ya coming to this realization myself and as I decrease my weight lifting to 1-2 days I’m actually getting faster

[@AndronFIRE]

So you are telling me the 30 pounds I increased to do way better at lifting is the same pounds that is killing me at running 😭😭😭

[@GingerWildcat]

Look at your height and weight then find an athlete that runs way faster at that same physique. Guarantee you can get way faster

[@ugs192]

He’s talking about fat, which can be removed without (mostly) hurting your muscle gains

[@yvngchvp8695]

Not killing you, but not helping. Unless you were a chop stick 30 pounds ago.

[@erics7226]

I'm an over 200lb runner and recently decided to quit worrying about my weight and focus on eating healthy. Bottom line: I gained weight as well as speed. You don't need to lose weight to be fast.

[@aShamelessHigh]

​@@erics7226Yeah it's all a mental battle, you need to think of training your mind rather than thinking of all the weight you're carrying

[@moisesortega870]

Your thumbnails are hilarious 😂😂 ur Sam sulek ones are the best

[@ayeohkay]

Agreed. Please keep making these amazing thumbnails!

[@pfc-5503]

If i were running a 14 minute 2-mile, I wouldnt have been watching this video😂😂

[@abriannacobarris]

My usual run time since being in the army . 22-23 minutes but now since I gained 20 lbs between AIT & being at my unit I failed the acft at 25:25. And I got about a month and a half to retake again.

[@validperccs8]

Yeah, you still need to pt on your own. It doesn’t just stop after a 2 month bootcamp.

[@MVP0840]

2 mile in 23 minutes ?? Isn't that like walking speed though !!

[@abriannacobarris]

@@MVP0840 can’t you like gobble my $$a tho ?

[@abriannacobarris]

@@MVP0840 boy hush

[@abriannacobarris]

@@MVP0840boy be quiet

[@18x-wv6jc]

I am stuck averaging 13:15 for the 2 mile 5'10" 178lbs. Going to try out some of these tips to get down to 12 min. Thanks for these videos

[@StoriesOfTony]

Your pace is insane

[@18x-wv6jc]

@@StoriesOfTony so that's what I thought until I went to SOCOM athlete and worked out with the other 18x candidates. Strength and Rucking I was up there, but 2 mile I'm telling you guys were running 12:05-12:45 easy. One guy ran 11:50

[@aryankarki9577]

Same for me I’m stuck at 11:38 at 2 miles.My goals is close to 10.

[@Velxyee]

Idk I ran 0 this summer and gained 10 pounds and then I got a 1 min pr on the 2 mile and get 14:18 and my last one was 15:32 last year in 7th grade

[@runSVENrun]

Please add link in the description to the referenced CrossFit coach breathing technique video.

[@believerinjesuschrist7]

Usain Bolt is literally 210 pounds and the fastest man alive, remembering muscle weights more than fat

[@Nbn_roze]

How should i set my goal pace. If i currently run a 16-minute 2 mile would i still aim to run 1:30 400m laps or something more manageable like a 1:45?

[@davidj4804]

I Run a 13:30 to 13:40. I do 1:35 400m with a goal pace of 12:40. This is the time I want on my next 2 miler. 16 minute 2 mile is 2:00 per 400m. Try 400m at 1:45 for a goal pace of 14 minute 2 mile. Closer to the test, I switch to 800m at the same pace. Also only 1 time per week for intervals.

[@kevinprieto7105]

@@davidj4804how long of a break after ever 400m, and for how many reps?

[@SwordMainEXE]

I just started and training my running 3 times a week, in 2 weeks I ran 1 mile in 10 mins, we all start from somewhere :/

[@dahlrjay63]

I can't believe that man just projectile vomited on that other guy in the middle of a run. JEEZ.

[@CS-ww3bs]

It was a skit from another KZbinr. I think his name is A Combat Veteran

[@dahlrjay63]

@@CS-ww3bs Ah, that would make sense... Especially since there's a camera right there. 😅

[@lilmiczee]

5”10 235 lbs 20% bf 16 min 2 miles, my fastest 2 miles was 15:30 I was 215-220 lbs trying to get back that time and keep it to 15 flat.

[@charmless8358]

hi man i’ve been watching your videos the last few days . i’m a 15 year old brit who wants to join the paras in September at 16. the last few week ive been burnt out and developed shin sprints after running 1mile down 1mile up runs each week day and then doing 5k on saturday and rugby in sunday. while i also go to gym after school where im in in my final year . im 210 pounds at 6’2 trying to lean down to 195 . do you have any advice for me on increasing my speed on 5ks and bleep test as i need an 11.3 and i am currently on an 8 . any advice from anyone would be welcome im abit panicked atm as i have gcses and im trying to increase my fitness.

[@MattyZan]

About 30 mins right now. Running 3 days a week to work on it before going to bmt

[@skullofserpent5727]

Losing weight is no option for me. Currently I am 220 and have to stay buff due to job requirements. Gonna take a look at other suggestions.

[@AaronBurgan]

Check out bare fitness he's Hella fit and may be over 225 still his older kids have him at 225 and running a 6 min mile

[@IndiaNumberOneCoubtry]

​@@AaronBurganlots of juice I would reckon. I'd like to see his hemoglobin test results.

[@sCuFfEdDoG0.0]

Im gonna be the rabbit for a 2 mile race... im scared i wont be fast enough got any tips? Ive ran a 12 min but idk if that would be fast enough for this race...

[@GodIsGood81810]

Yall know how to bulk while training for XC? And can you be bulky without it slowing down your times?

[@crusader79]

What are your options on heart rate monitor

[@SOFPrepCoach]

I highly recommend getting a chest strap hr monitor

[@sune6708]

I'm 184lbs running a 21 minute 2 mile. I will improve in 3 months. I'll update this comment on March 20th with my progress.

[@hetzerblitz3802]

My 2 mile time is 15:08 which is a 22 second past

[@christopherandrade-gh7kd]

At 215lbs i did my 5k in 21 somthing placing 6th in my city run. I was surprised since im weighing so much

[@DeathDirector]

how about if you're 5'4 how do I run faster?

[@teshki1449]

@SOFPrepCoach Is it too much to have 1 interval run training, 3 tempo runs and 1 rucking interval training per week? +1 day zone 2 rucking +full rest day. Maybe instead of 3 tempo runs I should do 1 tempo run and 2 zone2 runs? I mean, I don't want to overtrain and I do not want to give best of myself.

[@voodoo1506]

I get 90+ on five events, but then have little left in the tank for the 2-miler. For me it is the first laps that are worse.

[@skynetonline]

What a great video thank you 🙏🏼

[@miaholloway8526]

I started my police journey two years ago. Almost 180 at 5’4” female. I’m now 152, still 5’4” and can run without Damage. Up to 1.56 miles without stopping.

[@JG-yc2fr]

Fastest time I had was a 13:35 if memory serves me right. When I got back into running i was at 18 almost 20 minutes running my first mile at 8:30 and this was back in late feb early March. Now my time is 15: 30 with my Fastest mile at 7:30. I did that by incorporating by doing 3 to 5 miles but with the first 2 miles as if im running a pt test. I've lowered my 5 mile from 52 minutes to 42 minutes. A few of those runs I incorporated a plate carrier with inclines and I did a 3, 5, 9 mile ruck.

[@dhg903]

Anybody understand the breathing thing? I breathe in for 3 steps and breathe out for 3 steps.

[@blackbird5634]

This does nothing for the 20min/mile guys who are trying to trim down, and at LEAST get ON the ''jogging schedule'' introduced in MOST training books. They all start at so much faster it's useless to buy them.

[@unanimous_ytr4899]

Someone ran a 12 mile and weighed 200 and something pounds most of his body was muscle not fat tho

[@D92_Will_O.G]

First🎉

[@emh8604]

Why do you sound like you're in the witness protection program?

[@dezmondjohnson7888]

My 2 mile time is 20:31