If you want to improve your running performance, start by walking a mile if you have not been exercising at all. When you can do this without a great deal of effort, begin to walk for the amount of time that is your goal of the CPFT. Once you begin to feel comfortable walking this amount for the entire time you should jog and walk for the whole period. Gradually extend the jogging portions until you can jog for the total target time to improve your two-mile run.
Your next goal is to jog for 2 miles. When you develop your conditioning so that you can run 3 miles, you will be able to see how much faster you need to run to achieve your target time.
Improve your running performance by increasing the duration (time), intensity (speed), and/or frequency. Therefore, you should work on all these methods. First, when you reach the 2-mile distance, extend your distance run to 3 miles. If necessary, use the run-walk technique until you can complete the distance. Another method is to increase the intensity of the run by running several shorter distances at a faster pace with specific rest intervals in between. If the distance is halved, then the time should be slightly less than half.
Sample workouts for the 20-minute, two-mile goal:
Two, 1-mile runs in 9 minutes each or Four, half-mile runs in 4 minutes each or Eight, quarter-mile runs in 1 minute and 45 seconds each.
Hints to Improve Your Two-Mile Run…
Keep time when you practice. Know how long it takes you to run each 1/4 mile for the two-mile run distance. Then when you take the CPFT, stay with those times. If you still have energy for the last 1/4 to 1/2 mile, then speed up and score the best you ever have!
Run with someone of equal or slightly better ability to help your improvement.
When you get tired, concentrate on your running rhythm and breathing.
If you follow these steps, you will improve your two-mile run time and feel better while you do it!