I was wondering if anyone out there could help me with some advice on how to run 2 miles in under 12mins. I am currently 14 years of age, but when I have to take the "test" I will be 15. I plan to train from now until March when I have to take it. The "test" consists of the 2miles in under 12mins, 80 curl ups (touching your kness to your elbos) in 2 minutes and 20 pull ups, unlimited. This is for High School JV soccer. Thankyou for your time, hope you see me on t.v. in a few years . Lil' Beckham Bending it like Beckham since 1995!
Hehe just noticed it. Woops. Was trying to post this asap, so didn't look a second time. Need to start training. O well Lil' Beckham is porbly taken already . Thanks
Well, the only way to get good at these things is to actually do them. Start out slow, and don't try to do the whole test right away. Slowly build up to them. An important thing is to be consistent with your training - one month off and you are back at square one.
Believe it or not, doing windsprints helps a great deal with distance running as well. Concentrate on breathing for starters, and after that, pick a focal point. We had to do the 2 mile time trial thing when I was in high school too, so what I did was find one of the faster players on the team, and focused on staying a fixed distance behind him. If he ran faster, I ran faster. It's not just physical, but very mental as well. JMac
Forgot to mention, that has to be one of the more odd set of requirements for JV soccer I've ever seen. Pull-ups? I couldn't do many more than 5, but I am an excellent passer. Would your school drop a talented player due solely to low upper body strength? JMac
if you are in decent shape to begin with (soccer wise) a 12 minute 2 mile is cake... physically mentally, you are probably like most soccer players and don't have a clue what it is about thus the problem... you don't really want to spend time trying to become a distance runner, when all you need is the mind fix if you are playing soccer quite regularly (games and practices)... then you are in good enough shape to do what i am about to say... (don't do this as a training method... it's stupid... it's to teach you a bit about distance running) -try running the two miles in 12 minutes -run 1 mile the next day -add a mile the next day and the next day and the next day and the next day... thus you just did 5 miles on the sixth day take 2 days of your running off come back and try the 2 mile time trial again one other thing to note is that you shouldn't slack off from any of your other training... do this in you spare time... if you train in the evening, run in the morning (or vice versa)... hell, it would probably be best to do this right after your practices... seriously don't do these runs hard... just do them non stop... jog, don't push it... you are learning the notion of running and dealing with oxygen intake (and debt) and not knowing squat about how your body is going to deal with the non stop aspect of it (soccer players don't understand this, no one does save us idiot runners) so when you come to the real deal, you know what is going on, your body and your mind can work together and acknowledge each phase.... aside from that (and the usual stretching before and after your runs)... you probably should run 2-3 miles 5 days a week (never game day)... just slow and easy, building up your stamina and ability to deal with oxygen debt... you probably won't need to do this in season, but pre season would be nice -jim (i'm doing a bad job of describing this... i have done a great deal of work with new runners... they are always amazed with how easy it is for them to drop 6 minute miles... but everyone gets the notion that if it hurts, stop... wtf do you think distance running is??????????? a massage?!?!?!? it's pure ************ing pain... i said before we are idiots, we are... we chose to kill our bodies day in and day out like no one known to man, and yet people think it is some healthy thing to do... get ************ing real, we are all trying to kill ourselves by making our hearts blow up because hitting the roads is hell... your whole body is screaming stop, but your mind says otherwise... you see a runner out there, please run over them with your car, please... it just might be me)
Sorry don't know how to quote more then one post. Believe it or not, doing windsprints helps a great deal with distance running as well. Concentrate on breathing for starters, and after that, pick a focal point. We had to do the 2 mile time trial thing when I was in high school too, so what I did was find one of the faster players on the team, and focused on staying a fixed distance behind him. If he ran faster, I ran faster. It's not just physical, but very mental as well. The only problem is no one, including varsity, made it in under 12mins. My Dad is friends with the coach so I stoppped by to watch the tryouts. Forgot to mention, that has to be one of the more odd set of requirements for JV soccer I've ever seen. Pull-ups? I couldn't do many more than 5, but I am an excellent passer. Would your school drop a talented player due solely to low upper body strength? He took the test from a army test (he lowered it down though). AN dfrom knowing the guy on a personal level, he wouldn't cut someone just because they can't do pull ups. So its pretty much run a mile everyday for a bit, then work my way up. And eat lots of pasta and the works before hand and get lots of water. Is it ol if I run part of the mile I do everyday up a hill? My house is on a hill and was just wondering. As I said in the above section, no one could do it last year so I'll probly be leading, what should I do. Sprint a ways? Take it easy? Run a mile the sprint the other? Any tips? Sprry about all the questions but never had to take a 2 mile test, the 1 miles is really easy though. Well its off running as I type. Lil' Beckham
i meant 1 mile, 2 miles the next day, 3 the next, 4 the next, and 5 the next hills are great things to put into a distance run, it's extra work... besides, how the hell are you going to run 5 miles without coming across a hill??? (i strongly suggest you stay away from a track for this) you probably play enough to break 12 easy, you just don't know how to run distance... 99% of coaches don't realize this... although most don't cut people because they don't break they 12 minute thing just go run and don't worry about it, wear a watch when you do the time trial and establish the pace needed to break 12 minutes (90 second quarters)... to be honest, that is damn near a walk.... you get 22.5 seconds for each 100 meters go sprint 100 meters and then do it in 22.5 seconds... you'll notice a huge difference
Alright you want to run distance, all that was suggested is great! But eat healthy!!!! If you take down junk food, soda, or anything unhealthy that 2 mile time will be a struggle. Here is an example: On Monday I ran 6 mles in 40 minutes, i ate healthy for the 3 days leading up to that. Saturday I ran 4 miles in 30 minutes? What happened? I ate really unhealthy that day, all junk food. Eatting unhleahty food is like putting bad gas in a car. Eat healthy and practice, and you will do fine.
Wind Sprints are setting up two cones (or what ever you have to mark a distance) at a distant, then running as fast as you can to that cone, then back, pretty much none stop. I recomend the ladder for this, Where you have say 10 cones in a row say 15feet away. Then you run to the first cone, come back to the one you started then run to the second, come back to the cone you started, and continbue up the ladder. My old travle coach loved this trill. Eat healthy, ok check. Well I timed my self yesterday and got one mile in 7.3 mins. I need to shave 2mins off that. But I was just jogging so I think I can do that. Is weight lifting of any use to making it easier? Thanks again all who have helped. Lil' Beckam (might as well stick to the original name ))
i put no stock in that whatsoever when you eat and eating enough i do... give time for everything to digest before you run... if you are very active, eat all the time... junk food, snacks, meals... just eat