Training for the two-mile includes a mix of long and short-distance training.
Commonly referred to as the two-mile run, the 3,200-meter run is the longest event at many high school track meets. By the time runners reach college and beyond, the 5,000 and 10,000-meter runs are added, and the two-mile becomes a middle distance event. On the track, the event is contested by runners who circle the oval exactly eight times. The race requires some element of speed, but is also a mixture of fitness and strategy. Training for the event typically includes a mix of running distances far greater than two miles as well as short-distance interval work.
Identification
Training for the two-mile should be designed to have the runner peak for the biggest competitions of the year. For high school runners, that would put them in position to record their best times. Most athletes train in cycles that run three to four weeks each, and would divide a training schedule to get ready to excel in the two-mile into three phases, progressively improving their fitness level over time to get ready for those late-season major competitions. Multi-pace training is an efficient option in training for all mid to long distance running events.
Definitions
There are a number of different training paces that should be used to train for the two-mile competition. At the beginning of training, it is helpful for the runner to determine their current pace at each distance to help them with each part of the training program. The paces involved include the 400 meter, 800 meter and the two-mile pace. To determine current pace, a runner should go to the track on a day when she is fully recovered, warm up well and run a timed run at full speed. Once the current pace is known, the runner and coach should establish a target pace as a long-term goal for the end of race season.
Early Season
Early in the season, the runner should alternate days with running at distance and interval training in shorter bursts. The odd days might be a series of 400-meter runs at the current two-mile pace with a short recovery period in between each or on another day three different one-mile runs at that current pace with short recovery breaks in between intervals. The even days would be distance running, two to three miles on some days and increasing to six or seven miles on other days, varying the distance and the pace. Some of the distance runs would be done at a slower pace, while others would be done while varying the pace from fast to slow during the run, and others would be done at the current two-mile pace. During the third or fourth week of the cycle, hill running once a week can add variety and strength to the training, working hard on the uphills and easing through the downhills. The runner should do six to eight 100 to 200-meter hill runs in a session, with one minute downhill breaks in between.
Mid-season
During the middle part of the track season, the distances on each of the runs would be increased as endurance increases. While the early season training used interval runs of 400 meters and one mile on different odd days, the mid-season play would increase the 400 to an 800 and the one mile to 1 1/2 miles, all run at the current two-mile pace, with breaks in between sets. The distance run days would now be six or seven miles on the short days, and closer to 10 miles on the longer days, once again mixing the pace of those runs. The number of hills run should also increase to 10 or 12 on the weekly hill running day.
Late Season
As the big season-ending running events get closer, the distance of the runs does not change, but there is more recovery time built into the plan. The long distance runs would tend more towards a slower pace than race pace in order to let the body get ready for the final competition. The odd days would still include interval training at a good pace, but would decrease the number of reps at each distance. Also, she should include a few of the interval runs in the mix at the target race pace.
Considerations
One thing to keep in mind during a regular track and field season is the need to take the meet schedule into consideration with regard to the training plan. It will need to be adjusted to use in-season competition days as current pace distance running days, with other training varied to allow for proper recovery.
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