HOW TO RUN A FASTER 2-MILE ! | SAGE RUNNING TRAINING AND RACING TIPS!

[@TheViddyKid88]

Thank you for doing all these high school track race distance talks! It's my senior year and as of right now my pr's are 2:06 for the 800m, 4:42 for the 1600m, and 10:13 for the 3200m. I like the themes of breaking 10 minutes or 4:40 for the mile because obviously i'm right there! So, just saying these videos are extremely helpful! Thanks!

[@pervertedoozy9388]

+John Marenkovic I am running very similar times to you and I also am in my senior year. My 800 is 2:07, 1600 is 4:45, and 3200 is 10:13. How many miles per week are you running right now because our team is doing about 30 per week but I feel like we should be doing more.

[@TheViddyKid88]

+im a NOOB ar u Right now I'm doing about 45 miles a week. That is pretty much what I can handle. If I try to go above that for consecutive weeks things start to go wrong. During the more intense part of the season I try to bump my milage down to about 40-45, maybe even high 30's and I do more speed less junk miles. I know it can be hard sometimes to get in the proper amount of miles if the level of your team isn't at your own. My team was doing about 15 a week if that. It was pretty bad... I ended up talking to my coach and that fixed it.

[@tubeworm339]

+John Marenkovic I find it really funny that I'm also in my senior year and my 3200 time is exactly the same as you two! (10:13) I'm running the 1600m this week so let's see if I can get under 4:40 ;)

[@TheViddyKid88]

+tubeworm339 That's pretty crazy! Our first meet is on Tuesday. Hopefully we all break it!

[@pervertedoozy9388]

+John Marenkovic good luck!

[@PicnicModz]

Im not no track runner but damn.. Im over here trying to run at least a 13:00 2 mile run.

[@rushweaver2807]

I feel ya

[@PicnicModz]

Michael Leonard Fastest I got was 13:48 at Fort Benning. 😕

[@PicnicModz]

Michael Leonard Yup, OSUT. Screw Sand Hill bro, lol.

[@liamoc5745]

Chicken Dawg wow

[@PicnicModz]

Liam Oc what homie ?

[@shadow392]

Last meet ran my first 2 mile at 12:50, didn’t try my hardest was just trying it out. Tommorow I’m going all out with the goal of 12:00 flat! Been training since, hopefully i believe i can make the goal! Im pumped!!

[@shadow392]

Update: ran a 12:15, just exited i beat my previous time :)🔥

[@cpsjuniorhigh2255]

Dude how old r u!!? My first ever was 16:25 :(

[@shadow392]

@@cpsjuniorhigh2255 I was 17 when I ran the race. I have done 1 year of cross country before my 2-mile but 90% of my cardio came from playing basketball for like 3+ hours everday

[@shadow392]

@@cpsjuniorhigh2255 You can improve your time! Three things that helped me get near my goal time is #1 A good Diet (very important) and #2 Consistent training. #3 Have fun! Make sure to Enjoy running snd don’t stress out not being in 1st place

[@cpsjuniorhigh2255]

@@shadow392 thanks for the tips! I’m in 7th grade and just started track but I also had done XC for a year so… Hopefully I’ll improve soon! And my diet isn’t exactly the healthiest but I’m gonna try to work on it lol

[@samuelbrito8831]

Hey thanks Sage, I found this talk extremely encouraging, even when it’s years old. I just ran my first 3k this year at Oregon city (maybe you’ve run there?) and I ran 10:23. Haven’t done much speed work yet though, I’ve just been focusing on building my base. Hoping that the speed will come later on when the season starts. Thanks again and I appreciate your videos, they’re extremely helpful.

[@dominikschrott7412]

Just PRed over two miles in treadmill. Now fearing the task to bring that time on track with my "go out too hard illness" withour the automatic pacing of the mill.

[@spcvantassel9842]

Never ran track in high school my fastest two mile during the Army physical fitness test was 11:48

[@DaBeezKneez]

I never ran track either and my 2 mile was 12:14 But now i have all kinds of knee and shin problems, Im currently worning to max my run again. Lol

[@justinharris6898]

any advice to get that time for the 2 miler? I leave for basic in March 2021 so next month, i got my 1.50 to 11:50 but id love to have my 2 miler to 11 range

[@Karemannen]

Man, I'm relatively new to running. Been running for about a year now and I'm really loving this channel! Good stuff

[@TwinSquidzLLC]

1 year is a good start. What are your PRs?

[@jefro1a]

Yay! I'm so excited for this video. Thank you so much!

[@Stretch5798]

Thanks for all the great educational content, keep up the awesome work!!

[@leonbuttery4199]

Thanks Sage, I have a 3k next weekend and although I probably won't be able to get the benefits before then, I'm sure to get faster at the next meet. Thanks!

[@SnowMan2595]

I never run and today I ran half a mile without stopping and I thought I was going to die lmfao any advice, I want to be able to run 2 miles in 13 minutes

[@alonsomartinez7000]

SnowMan2595 get out and run every day at a steady pace for about 2-3 weeks and take your time go for about 30 minutes and make sure you stretch very well! Good luck :p

[@chahahgvdkwnndjxachoo1482]

Aggr0 i cant even run 2 miles in 13 minutes and i take xc.....but i mean....ahem...u can do it?

[@HenrythePaleoGuy]

It takes a very long time to build up endurance. You can get there eventually, but if you do it smart, you can get there even faster. :)

[@letsfuckingchange7613]

@@HenrythePaleoGuy I have the same issue what can I do ? Do you have any recommended videos?

[@HenrythePaleoGuy]

I don't really know about videos, but for training, make sure to do a bunch of long runs at a steady pace, and mixing up with fartleks and other types of speedwork to increase speed.

[@rushweaver2807]

Wow I'm proud of my 1.5 mile in 10:10, and you made it sound pitiful lol

[@rushweaver2807]

+Trevor H I kno right

[@GuerreroAnthrax]

Rush Weaver how did you get your 1.5 mile to that time? I'm trying to get in the police academy and that's where I need my 1.5 mile time to be

[@rushweaver2807]

+Guerrero_91 I'm running for the navy. And they have a 1.5 mile plan to follow. But in short it's mainly interval training 6 days a week for speed and 20-25 miles a week in total. Generally speaking its 3 mile runs on most workouts. Broken up depending on your pace for that particular workout. I dropped from 12:20 to my 10:10 in about 1 month on this plan. If you would like a link to this plan specifically let me know, it is free.

[@SnowMan2595]

Rush Weaver I would like the link to this workout plan lol

[@rushweaver2807]

+SnowMan2595 jaxsnswtraining.webs.com go to training programs and find the 1.5 mile plan. It's in the form of excel. You put in your mile time and it gives you the program

[@akrau8250]

I was literally planning to have a workout every single day in the offseason 😂, Thanks for telling me not too, definitely won't be doing that now

[@elclashh209]

Haha good thing you saw this video. My track coach is just dumb he has us do track workouts every day not always at a super hard pace but still we were running like 25 miles each week max which compared to my XC coach which had me do 40 is low. I had a crappy season and it's not hard to see why.

[@MoonLight-qw8sz]

@@elclashh209 I would drop track and run on ur own

[@broooowdym]

Damnnnnnn, 10 min for a 2 mile im trying to break 16 mins Im just nervous for my next track meet cause Im not a distance runner XD.

[@slickswim5224]

xGoldy_ for xc I was hoping to get about 15:30. I had no idea people ran this fast and now I’m scared

[@thorgod0824]

Did you get it

[@cameronkruse7604]

I run a 10:24 I'm trying to break 10 this year

[@fury3029]

Often times in this past xc season my first mile would be sub 5 but my 3200 PR only had a 5:04 first mile lol

[@jamesmaguirk2944]

one of the best things I did for training for the 3200, was doing training for a 50k ultramarathon during the off season

[@danielkieselbach5098]

Nice Video 💪🏼 could you make a video about what shoes are best for marathon racing?

[@alecjohnson6697]

Daniel Kieselbach probably just some light weight shoes with little to none grip

[@justinharris6898]

man my best mile time ever was 6:10 or 6:15, pretty sure my 2 miler was super nice back then too, I was 16 back then, i was a beast compared to now. Man I really gotta get back to it. December I worked my butt off to just get my 1.5 into the 11 range. I'm trying to get my 2 miler to that range . It's all good though, definitely gonna get back to it.

[@FoamyDragon]

How is it going

[@justinharris6898]

@@FoamyDragon 2 mile time is now around 14:30.

[@KlappeKappe]

Fantastic Video Sage I love all the information and education your training talks provides. I'll be running a relay trail marathon with my dad in two weeks where I have to run a 25k segment with some significant elevation gain. So far I've been mostly focused on road racing but struggled with pacing myself when hills and technical terrain come into play. You have talks on marathon pacing and such but nothing for Ultra Marathon or generally Trail Race pacing. I'd love to hear your two cents on it!

[@hyperious]

Thanks for this! I'm an 800m runner (2:15 PR as HS sophomore) w/ the occasional 1600m (5:15), and I'm running my first 3200m in 2 days, going for 11:40

[@gatbeatbox8656]

With a 5:15 you should be in the 11:20s haha

[@hyperious]

@@gatbeatbox8656 well, I ended up running 11:14 (pretty happy w/ that) I just didn't know how I'd do cause I had never run it before

[@gatbeatbox8656]

Yeah man that 6 second off is the heart you gave that last 800 hahaha I'm pretty good with time predictions if I know your mile.

[@gatbeatbox8656]

I run a 5:26 and a 11:44 and I have reigonals in the 3200 in 2 days I hope I do good I've been tranning hard.

[@hyperious]

@@gatbeatbox8656 nice, GL at regionals man!

[@jenniferb8325]

When you talk about splits and where you should be for the mile in order to break 10min on the two mile, next time could you also use an example of a fast girl's time? Thanks!

[@ayaanayubi1117]

he was using it for to talk abt speed loss over time so it was more abt that than talking abt good timed

[@derfelalternate4857]

the struggle is real when your 3200 pace is only 10 seconds slower than mile pace :/ Well, that's why I do XC i guess. I can't be upset with a 9:40 tho

[@noahalonzo1862]

Hey man. I'm a 2 mile runner and I want to improve my time. I finished my sophomore track season with 11:51 and by my senior year I want to get a 9:50. Is breaking 2 minutes in 2 years possible?

[@markgunther2502]

no

[@stroppy3245]

How fast are you now?

[@ReallyReal_1]

Stroppy inr

[@nathansigel873]

I mean I guess, but running sub 10 is under a 5 minute mile for the whole race. If you train super hard it is possible - but you’ll want to die after

[@aidens2338]

That is very very very difficult. Try to run low 10s by senior year

[@j.marcusr.2874]

What do you have for someone (age mid-30's) that runs 2 miles in ~15min and 5k in +26min? This someone, who definitely isn't me, wants to get my, I mean their 2mi to 13min and 5k to 20min. This person hates running and has never been good at it, but it's just something they want to be able to do. How long do you think it might take to reach this goal? Thanks!

[@fares3651]

Jon Rogers 6month 50-60km weekly and couple of intervals..

[@vivi5702]

I started cross country this summer (I'm a junior) and I ran a 25 two miles when I ran for the first time ever. Now I'm running a 14:00 two mile, and I think that's okay for someone who is running for cc/track for their first time, I didn't even run in middle school. If I keep breaking my pr by at least 30 seconds each meet, I might get a 12:00 two mile, hopefully.

[@drewbaker2665]

same here, what are you at now?

[@vivi5702]

drew baker I didn’t break 12, but my pr is 13:09

[@Vinny2mi]

Damn you're an adult now@@vivi5702

[@raymondjin2000]

My best time was 13:40. What can I do to get down to 13:00 flat?

[@Andy-ou9lp]

I have a shorter race tomorrow, 2.2 miles. My 1600m sophomore track time last year was 4:54. My cross-country time was ass at 19:12 for the 5k

[@tysmith1107]

Hello Sage, I dont know how experienced you are with weight lifting, but if you are, could you talk about types of lifts beneficial for running in a training talk? An example being squats or deadlifts, and how certain lifts can be good for particular racing distances like 1500m or 5k or 10k. I am a college runner trying to get into lifting so I can hopefully get a little faster over the next few years. I run the 3k-5k mostly and 8k in cross. Thanks!

[@austinmolitor7283]

Is my mileage too high. I'm a sophomore in highschool and I run about 68-70 per week for XC, but I want to go sub 9:55 for the 3200 and 4:31 for the 1600, so I plan on adding two 4 mile morning runs each week to up my mileage. My team runs our easy days (about 8 miles in the afternoon) at between 6:30-6:45 or so. We used to go faster, but recently we've been sticking in that range. I really can't run slower because that's the pace we go and I don't want to do less mileage because the coach has a schedule he wants us to follow. On Sunday long runs I normally do 13-16 at 6:50-7:30. For tempos we often go around 5:40-5:50. I can't ever remember my legs not feeling tired for a race, and I'd like to know what you think about this?

[@benthecool6607]

I’m guessing you got burned out by your senior year, right? I’m probably about the same fitness you were here as a junior (10:30 solo 2 mile, around 5:40ish pace for 4 mile tempos) but my easy runs a like 1-2 minutes slower, and I do closer to 50 mpw. What kind of interval workouts were do doing at that time though? That’s kind of my weak point, and if I want my 2 mile sub 10 I think that’s what I need to work on.

[@austinmolitor7283]

@@benthecool6607 At the time I wrote this comment, I was doing a tempo on Mondays, hard track intervals Wednesday, and some kind of fartlek or something Friday. Somehow, I did not get burnt out. Once Covid hit in spring of my junior year, I started doubling every day, and then I averaged mid 90s every week for the next 14 months or so. Instead of 3 shorter faster workouts, my coach started having me and the other faster guy on my team do long cutdown tempos, like 8 miles, starting 5:50, cutting down like 4 seconds a mile. That way we wouldn't push too hard the whole time. We would also do cruising workouts, like a 300 at 5:20 pace, then one at 5:50, and alternating, or other workouts like that with the faster distances slowly increasing in length as the season went on, up to like 1200 at 5:20, then 400 at 6:00, so almost like a tempo where you're changing the paces. Since the season was shortened bc of Covid my senior truck season, I ran a lot of races in a short amount of time. In XC I hit 15:22 for 3 mile, and for track, I ran the 3200 first then the mile each meet, and the extra mileage really helped me in that second race. I hit 9:42 and 4:33 for my best times. Then, going into college, I chose a team thinking I could still run higher mileage because of what I was told when I was recruited, but the coach wanted me to drop to 60mpw when I actually got to campus, but long story short, I am no longer on the team and had a few rough months of training and lack of motivation because of that and got Covid with some long term effects on my lungs. But, now I've found another kid to train with, and after my lungs mostly recovered (still dealing with some issues), I run between 80 and 90 mpw, which feels like more than the mid 90s I was doing before bc I went to college in a very hilly state after living in the flat central US plains for my whole life. And now, surprisingly, I feel better than ever and just ran an 8:56 3k indoors and am still having fun running despite being kicked off my team and facing a lot of setbacks. Sorry for the super long winded answer.

[@austinmolitor7283]

@@benthecool6607 Also, at that point, I wasn't doing as good of workouts, they were mostly super hard intervals, but now I've mostly been training at 10k pace, and I'm able to hold faster paces longer, but I don't feel as tired after workouts.

[@benthecool6607]

@@austinmolitor7283 I really like that idea of cruising tempo things, probably a bit less monotonous than straight tempos. I’m pretty unlucky in that I don’t really have anyone around me to train with, we have a 9:14 2 miler, a 9:43, then me, then a 10:45. I don’t take the speed workouts very hard since I have a tendency to burn out really quickly, so I’ve just done 400s at around 1:10ish. What should I be aiming to hit later in the season for things like 800s or 1ks?

[@austinmolitor7283]

@@benthecool6607 There's going to be a wide range depending on the type of workout. If it's more of a cruising workout, with like maybe a 1 minute jog in between, 10k pace or so is good, then work down a bit with a lot of reps. I'm guessing you lack the endurance side more, so doing longer workouts at less vigorous paces will help with that.

[@godnguns9296]

Dude I run 1 mile in 10:00 😞 I’m in good shape I just have flat feet. I have good shoes to help with flat feet and I’ve been training but my mile has always been around a 10

[@gokublack5620]

Sorry bud, I dont mean to be mean. But that's a pitiful excuse. The flat feet are not what's causing your problems. And no your not in great running shape or cardiovascular fitness

[@jdub204]

So I'm in middle school and getting serious about training. I was doing the overuse of intervals thing you were doing. I stick with it because it worked for me. every race this season I've set a pr in all events. I don't think I should stop my interval training so how should I mix aerobic base building and speedwork?

[@jdub204]

I would like to apologize for posting this. I switched to mostly aerobic work by running 5 miles every morning then doing strides in the evening. I just crushed my two mile time during gym class by 42 seconds and got my 5k down from 22 to 19. Thank you for posting a helpful and entirely useful video. This really helped me.

[@christophergreen2106]

James Wireman but you could be even better in the long term if you find a balance and periodize mileage-tempos-intervals

[@wawathebeast7145]

Good day coach! I ran a 2 mile in 22 :10 in 1 week but when I'm done running, I almost die catching my breathe. What are your tips and advice to make my time decrease and make my stamina longer? Thank you. From: philippines

[@joshjaffin3650]

Do some easy miles and try to work up the amount of easy miles u do a week

[@huanlemd]

Hey Sage, what is your opinion on base building vs. indoor track during the winter?

[@matthewcochran1522]

Hey sage i have been watching your videos for a long time as well as many other running specialists/coaches and everyone agrees you need to do easy mileage to build base and then add track sessions toward the end to avoid burnout but it seems like no one has any videos on what to do if you do get burnt out from running track sessions everyday and not having any easy mileage recovery so can you do a video on that please

[@wildcatsontheweb5120]

Video Suggestion: How to prepare/ resources to use to prepare to be a high school XC and Distance Track coach.

[@na-dk9vm]

I know everyone is different but for an all out 2 mile run, how long should I warm up before it ?? Either in time or distance, thanks

[@MrSuperbluesky]

Seems to always come down to miles more easy miles

[@toddjohnson2190]

Love the game . . . brother.

[@MrSuperbluesky]

+Todd Johnson thanks man. I do

[@na-dk9vm]

I'm training for a 2 mile (3200m) all out effort. How important is hills training for the 3k /2mile distance??

[@sgtkimkyungmin6607]

Average 13:30 at 200 but my best is 10:51... at 185lb. It is so hard to maintain that diet and just to go out and run

[@toddjohnson2190]

basemiles, smiles and 800s once in a while?

[@wonderchild1]

Hey man. I go to the police academy in Norway and the 1.june 2018 we have a 3000 m test. I want to be able to run under 10.15, and today I run the 3000 propably around 11.10. How would you recommend me plan out my running from today too the run in june? I was thinking one 4x4, one 400x8, one long low pulse run and one fartslek from now too christmas then mix it up. Does this sound alright? Thanks in advance

[@michaelpapp7371]

Any steeplechase advice

[@johnerick9741]

I'm a freshman right now and ran a 10:47 yesterday. Right now, my best 1600 is 5:03. By this time next year, where do you think I should be?

[@paperboy2154]

John Erick where’d you end up lol

[@jcizzlepiano]

Yeah what can you run now?

[@Nugmaster224]

I'm stuck at 21-22 minutes for 2.5 miles and can't seem to improve much more. I just do steady state runs at that distance though, should I be doing more speed training like sprints and repeats or focus on running longer distances/more miles? Only doing about 10 miles a week right now.

[@UndertheSun2view]

Mileage man... slowly ramp up your mileage until your at 40mi/wk

[@adamg-mann5291]

Where is that 7 mile loop in Oregon you mentioned?

[@pilot0710]

senior year, really trying to go from a 9:56 to at least sub 9:40

[@bobhamster3235]

Wat was ur 5k time

[@pilot0710]

@@bobhamster3235 ended up running a 15:10 5k

[@BojanStojanov05]

I suck at running. Im 18 yo male 172cm(5'8) 69kg(152lbs) Im running for 1 year and 8 months. My goal is 3200m(2miles) sub 16: 30min because I want to be a soldier. At first I was just running 3200m than I learned about intervals, tempo, long run, easy run... I started doing 30/60s, tempo 20-30min (4000-4600m), long run 45-60min 6-8km and no result in 3200m. Seems like just running 3200m is the best way for me and I don't know why but there's no chance for me running 3 times per week. I'm just performing worse and worse. I run every fourth day and I know it sound that is really rare but that works for me. I just feel that something is off or am I expecting results too quickly? I can run 3200m in 16: 50 - 17: 20. By the way I can max the pushups and the sit ups.

[@rohankohli2789]

Can you do a video on what a good wam up routine is for events ranging from 800-5k? Basically high school distance runner....

[@Alexveliz0898]

My coach makes us do 15 min warm up. A skips, B skips, high knees,, quick feet, and streches after.

[@KebapRocker]

I'm really desperate because I have this really important 2400m exam in 3 weeks and I need to shave at least a minute off my time (I'm at 10min40sec atm). I've definitely been overtraining in the past month and wanted to ask what's the best thing I can do to improve in only 3 weeks. My problem seems to be that I'm too out of breath after 1400m. Pls help, I'm desperate.

[@justicerathje8670]

Move legs

[@KebapRocker]

@@justicerathje8670 thanks man, it worked!

[@chancellorpalpatine7486]

I have run my fastest 800, 1600 and 3200 during a cross country 5k. Yeah I’m going to winter training this year instead of wrestling

[@therealdanielfournier]

Wow! What were your splits?

[@chancellorpalpatine7486]

@@therealdanielfournier I ran a 2:21for 800. 4:50 for 1 mile. 10:22 for 2 mile. I’ve never done winter training until this year, so my times were abysmal

[@therealdanielfournier]

@@chancellorpalpatine7486 Wow those are good times during a cross country race. I trained for the 800 mostly and got down to about 2:08 shape but had terrible endurance. I’ve been doing winter training and am hoping to get some good PRs this year too. My best mile time was 5:16 sophomore year of high school at practice. Endurance was bad so when I was put in senior year after the 4x8, I was gassed and ran 5:20-5:30 lol

[@yashhooda293]

I run around 30 miles per week and I still can't even break 5 for the mile, nor can I break 12 for the 3200m, but what's even worse is that my 5k time is 18:30.3, HELP ME

[@jcizzlepiano]

If you ran 1830 for 5k you already ran sub 12... That sub 6 pace already. Also a sub 5 1600 is a heck ton better than a 12 minute 3200.

[@yashhooda293]

@@jcizzlepiano but I ran 18:30 for the 5k off the track and for some reason, I run slower on the track then I do off the track

[@jcizzlepiano]

Ok lol you're either not trying very hard on the track or your 5k was on a WAY short course. That's almost impossible. People generally run faster on the track cuz it's flat and smooth surfaced

[@jcizzlepiano]

That or you were in better shape when you ran 1830 than you are now

[@yashhooda293]

@@jcizzlepiano I gained some weight since my 5k race, so I probably was in better shape then, but now I'm not

[@ProfessionalHaterTeamSnowcat]

what about if you weigh 210 lbs (trained and muscular), 6'2 tall.. wanna do the 2 miles in about 12mins.

[@christophergreen2106]

Alpha can do... try to increase cardiovascular fitness with no impact... swim/bike and save your runs for speed work to avoid stress injuries.

[@rockymarciano9279]

Is this a good 5k training plan?(already did aerobic base for a few months): Monday:20minute Tempo run Tuesday:Interval(400m repeats, 800m repeats, mile or kilometer repeats) Wednesday: soccer training, we do a little bit of running, but it's basically like a rest day Thursday:20 minute Tempo run Friday: Interval training Saturday: easy long run to get miles in and how long should it be, like one hour or two hours? Friday: Fast interval workouts like 100, 200 etc. My 5k race is in a few weeks and I'm training on my own, thanks a lot your videos really helped me

[@rockymarciano9279]

+Aaron Lee Thanks! I will change my plan up, you really helped me

[@rockymarciano9279]

+Aaron Lee oh and I accidentally wrote Friday instead of Sunday

[@rockymarciano9279]

+Aaron Lee this is the new plan Monday: easy long run Tuesday: Interval training Wednesday:soccer Thursday:20 minute Tempo run Friday:easy long run with strides at the end Saturday: 20 minute Tempo run Sunday: Interval training (strides)

[@rockymarciano9279]

+Aaron Lee ok thanks

[@andrelepine-day9623]

What is aerobic base? Thanks

[@turnerburger]

I think I am the only person who’s broken 4:30 in the mile but not 10:00 in the 2 mile

[@runninginukraine4135]

I run a 1:55 800m and 4:07 1500m, i have the speed just not enough stamina.. I guess it depends which runner you are. But the 3k is basically all stamina and can be run on high milage only, maybe for a marathon guy like you it requires speed but 8-10min of running does not require "speed"

[@jhoncena1111]

runninginUkraine True. What is consisdered speed to a person is relative to how fast they can run. Much like a short distance sprinter would consider an 800m run a stamina event.

[@roustabout4fun]

Lots of info and enjoyable..// as an older runner...I have this feeling that doing 2 mile repeats will help me a lot with 10k racing...I hope to try that out...but first 1 mile, and lower repeatsbase-ect/ Anyway-Enjoy the video...Take vit c my friend and lots of water...keep that immune system fighting cold virus.//Comment on: Home is where ever I am with you....Nice....music and scenes...so on...Sweet!//Comments were disabled so...thought to like it here.

[@kylieflowers5320]

You should do a 2400

[@carolabdayem9150]

I'm new to cross country my 2 Mile is like 16:00 mins😁😁😁

[@larrystylinson5046]

how i suck can you give me some tips

[@alecjohnson6697]

Carol Anonymous middle school? 😂😂

[@-thisis--notme-1874]

Carol Anonymous I’m new too and my pr is like 24 mins

[@victorialam5964]

Carol Anonymous I'm new and my 1 mile is like 12-15 mins because I haven't been training over the summer and I'm just new so ._. Rip me

[@haley335]

Carol Anonymous I'm new to cross country too... 7th grade my mile and a half is 7.32. But my two miles is 15... seems like alot for half a mile I don't know why...? anyone know?

[@ewan3583]

i dont know why but after every run my body hurts a lot and i dont get any further than 11:23 for 3 kilometers..why is that?

[@GuerreroAnthrax]

iRunner same here bro idk Y either

[@chahahgvdkwnndjxachoo1482]

Your actual body or your legs?

[@jdub204]

So I'm a freshman and I want to crack 10 as a sophomore. I want to know what time I should go for this year. right now I'm looking at sub 11 and I'm certain I can do that.

[@alonsomartinez7000]

James Wireman I would focus on your mile rather than your 2 mile James, getting to know your fastest mile helps with pacing within your two mile. If you run a 5:05 mile let's say, you can try to get your pacing to a 5:30 and do specific tempo workouts.

[@jdub204]

Alonso Martinez I just ran a 5:16 true mile yesterday (1650) and it felt very good even with no competition. I have ran 5:21 first miles for 5ks so I know I have the speed to go sub 11.

[@bobjohnson7498]

My brother had a 4:44 mile PR and ran a 3200 in 9:39 lol

[@alexdyck9355]

I am having a problem where my 1600 is so much better than my 32 cause like i ran a 4:45 16 but then could only get to 10:45 in the 32

[@alexdyck9355]

Except that's cause I ran a 5:30 first mile and a 5:15 second 😂

[@alexdyck9355]

Except that's cause I ran a 5:30 first mile and a 5:15 second 😂

[@kush5248]

Sir two mount professional warkout 3200 miters cossing me please sirs

[@Marjannuel]

I can't even jog a mile, I can only jog half mile and I'm dying

[@mosesmerino7334]

Let's say you have the district finals race two weeks from now. Would it be okay to start burning interval training then, or is it too risky injury-wise/ too harmful to your later seasons?

[@rasher331]

I love you Sage, dont tell Sandy

[@chrisman9555]

I’m a freshmen that ran a 11:06 2 mile is that good

[@chrisman9555]

Hairy Henry I just hit a 10:57 last Saturday is that good,

[@dgenerationjays3309]

I'm also a freshman and as of right now my 2 mile pr is 11:45. My last meet of the year is tomorrow. Wish me luck

[@justinharris6898]

@@chrisman9555 any advice

[@iwanmuzaki8049]

My HIIT is only 20s sprint, 2 mins rest. 6 cycles. :'(

[@hannahfoltz399]

I need a 7:44 and I’m currently running a 12:09 pace 😭 I used to run 7:35s

[@natanelkarp9826]

gonna time trial for 2 miles soon hoping for at least a 12:30

[@kapii5251]

Hio -- so I have after a month concluded i might just have 3-4 hours/week to run/train running in a normal work week without sacrificing too much family life/time that it's not sustainable over time ... Anyone in here have any experience subbing the car to work with a bike ride, I mean it would get me round 20-30 minutes super easy, total like 2 hours/week "aerobic base" ? My long time goal is a 10:30 3K ;)

[@michaelanthony9423]

Thanks Sage!

[@CRISISYoutube]

need to run a 2 mile in school ffs

[@puppypanda5165]

If my mile PR is 7 flat what do you think I could get my 2 mile down to?

[@hunterreeves8121]

PuppyPanda 14:50 probably

[@ashleypray4612]

I got a 7:54 3 mile pace and lost it because I didn’t run over the winter. My bad I guess...

[@powderedtoastman1765]

I thought I was doing good when I got a cross country 13:46 two mile

[@thorgod0824]

Powdered Toastman that’s not a bad start your probably gonna start improving fast

[@joshparry3057]

That is good mate, especially cross country

[@tysmith1107]

I 5k pr'd on a "tempo run" the other day!

[@coffeecups15]

I'm about to have a mental breakdown, I'm in Civil Air Patrol and I have to run a mile in 10 mins and I'm 12 I can't do it... The test is on Friday, I get out of breath and keep stoping and get chest aches any advice?

[@coffeecups15]

I stopped a few times but I ran a mile in 7 mins.

[@soapsalt2748]

73 second average lap for the 1500m and 82 second average lap for the 3k ;D

[@kidslovely3954]

It’s quite hard to do 3.2k in 10 minutes!

[@ShakunetsuPotato]

My best 2 miles was 12:12 😫 Been trying to get to 11:50 since forever.

[@itzgoldie7070]

How old are you? My 2 mile time is 14:21 and I’m 12

[@justinharris6898]

@@itzgoldie7070 youre a beast my man, keep it up!!

[@jhoncena1111]

If my mile is 4:49, what would my 2 mile time be at an easy effort?

[@chahahgvdkwnndjxachoo1482]

Running another mile can make you tired. So...if you haven't trained. Id say under 20 minutes.

[@adamtrusty4139]

Probably like 13 or so

[@sethgrey4389]

I think 15 min for the 3200 would be a good goal

[@Isaiah_McIntosh]

PrestoTrey he has the turnover man its always possible he moved up from faster races....

[@cuatronica83]

I need your help.

[@scoutclapscheeks2203]

100% maximum heart rate? I'm pretty sure that is only meant to be sustained for 7-10 seconds.

[@elisullivan7392]

lol no

[@mizanurrahaman3956]

3200 miter workout 10minit please

[@jacchandler4158]

I run a mid 11 and I want to be in the low tens

[@jayibrak1860]

Wow, I’m trying to break 20 minutes

[@alainabechard1217]

my best is 15;15 and i want to get under 15 minutes

[@arturobarrera6425]

Numero Uno

[@Labendvanbrosif]

The pro’s 7 minutes ???

[@warfighter-rango8180]

Iam in softmore i can run a mile in 4 mins and run 2.89 miles in 12 is that good iam a cross country type of guy

[@markgunther2502]

No that sux for softmore.

[@ReallyReal_1]

Mark Gunther :D

[@chahahgvdkwnndjxachoo1482]

Thats not bad.....if ur a guy.......

[@sergioliiicuartas6731]

Stfu

[@mcrock231]

OK! now in English, for those of us who don't have your experience.

[@s.w.crooks4497]

Hmmm funny seems like he never responds to his viewers in the comments. I find that odd!!!

[@nathantaylor2255]

My kinda race

[@larzenic3429]

Hehe, my 13:36 2 mi pr doesnt sound so good now XD

[@nathantaylor2255]

13:01

[@maddropproductions4967]

5:00

[@majesticmurrman2713]

I need at least 14 min mile

[@irishguy8555]

2 Miles in 11:28 2006 @83kgs & 183cm after Drinking Solid for 6 weeks!!!✌🏻😁🥃🍀🇮🇪 Today id probably run it in 16:00 and be goosed...😅🤷🏻‍♂️

[@irishguy8555]

Actually just did it at 13:08 I’m 100kgs...🤔 Means if I lose weight I might be up to 11: odd again... I’m 38best time was at 26-7... Anyone any advice... Haven’t ran in like 10yrs...😅🍀🥃🇮🇪