Two Mile Training and 3200 Meter Training – Basic  Level

 

By Rick Morris

 

The two mile and 3200 meter races are standard race distances for youth and high school runners but are not a commonly race at the college or professional level. The two mile race distance is a logical step up to the 5K distance for young runners. While the two mile and 3200 distance is a more common high school race, it’s a great distance for training because it’s run at right around your vVO2 max pace (velocity at VO2 max). Running at vVO2 max pace does an excellent job of improving your running efficiency, speed and power in all race distances.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Before beginning this program, you should be able to run at least 2 miles at an easy pace. This beginning 2 mile and 3200 meter program is divided into three phases – early season, mid-season and late season. This type of progression is used because most two mile and 3200 meter runners are training for a specific school track season. You can adapt this schedule for other types of training.

 

The purpose of the phases is to progressively improve your fitness level and peak you for your best performances late in the season. The specific length of each of your phases will vary depending upon the overall length of your training or race season. Most athletes use phases of about 3 to 4 weeks in length. Each training phase has a 14 day rotating workout cycle. This is the most commonly used training cycle distance for high school runners, but you can adapt this to other distances. Simple keep repeating the 14 day schedules for the length of your cycle. The 3200 and 2 mile plan uses a multi-pace training program that includes workouts at all critical paces including endurance pace, lactate turn point pace, vVO2 max pace and sprint pace.

 

This program uses a variety of training paces including 400 meter race pace, 800 meter race pace, 5K race pace and easy pace. It also includes current pace and goal pace. Current pace refers to your current 3200 or 2 mile race pace. Goal pace is your goal 3200 or 2 mile pace. If you have not race the mile or 1500 meter distance before you will need to do a time trial to determine your current pace. On a day that you feel fully recovered, go to your local track. After a proper warm up run your goal distance of 3200 meters or 2 miles at your fastest pace. This time will serve as your current pace. You should also set a realistic goal pace that you will try to meet during your late season phase.

 

Multi-pace training is the most efficient way to train for all mid to long distance running events. For that reason this program includes a number of different workout types. Included are: simple repeats, compound sets, steady runs, fartlek runs and hill workouts. Compound sets are combinations of distances and paces that are performed with no recovery. There is recover between multiple compound sets. Steady state runs are longer runs done at a steady pace. Fartlek runs are unstructured workouts in which you change your pace or running intensity throughout your workout. There are no hard and fast rules in fartlek runs. The only guideline you need to follow is to vary your pace frequently and include both easy and harder running paces. Hill workouts are very valuable workouts in which you run up a hill at a hard pace. Recovery is accomplished by jogging down the hill. If you do not have hills in your area you can do this type of workout on a treadmill.

 

Early Season Phase

 

Day 1 – 6 x 400 meter repeats @ current pace. Recover between each repeat with 2 minutes of passive recovery.

 

Day 2 – 2 mile fartlek run.

 

Day 3 – 2 x 1600 meter repeats @ 5K pace. Recover between each repeat with 4 minutes of passive recovery.

 

Day 4 – Run 2.5 miles @ easy pace.

 

Day 5 – 6 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.

 

Day 6 – 2 to 3 mile fartlek run or rest.

 

Day 7 – 2 x 400/800/400 compound sets. Run 400 meters @ 800 meter pace, 800 meters @ current 2 mile pace and then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.

 

Day 8 – Run 5 kilometers @ easy pace.

 

Day 9 – Run 4 x 800 meter repeats @ current 2 mile pace. Recover between each repeat with 3 minutes of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 1 minute of passive recovery.

 

Day 10 – 5 kilometer fartlek run.

 

Day 11 - Run for 12 minutes alternating between 1 minute @ 2 mile pace and 2 minutes @ easy pace. Then run 6 x 100 meter strides.

 

Day 12 – 5K fartlek run or rest.

 

Day 13 – Run 8 x 100 meter repeats up a steep hill. Run @ current pace. Recover by running down the hill @ easy pace.

 

Day 14 – Run 5 kilometers @ easy pace.

 

Mid-Season Phase

 

Day 1 – 6 x 800 meter repeats @ current pace. Recover between each repeat with 2 minutes of passive recovery. Then run 2 x 800 meter repeats @ goal pace. Recover between each repeat with 2 minutes of passive recovery.

 

Day 2 – 5 kilometer fartlek run.

 

Day 3 – 3 x 1600 meter repeats @ 5K pace. Recover between each repeat with 3 minutes of passive recovery.

 

Day 4 – Run 6 kilometers @ easy pace.

 

Day 5 – 8 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 2 minutes of passive recovery.

 

Day 6 – 5K to 7K fartlek run or rest.

 

Day 7 – 3 x 1200/400 compound sets. Run 1200 meters @ current pace then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 5 minutes of passive recovery.

 

Day 8 – Run 8 kilometers @ easy pace.

 

Day 9 – Run 4 x 800 meter repeats @ current 2 mile pace. Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 1 minute of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive recovery.

 

Day 10 – 10 kilometer fartlek run.

 

Day 11 - Run for 15 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 6 x 100 meter strides.

 

Day 12 – 5K to 8K fartlek run or rest.

 

Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ current pace. Recover by running down the hill @ easy pace.

 

Day 14 – Run 10 kilometers @ easy pace.

 

Late Season Phase

 

Day 1 – 5 x 800 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 3 x 800 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.

 

Day 2 – 10 kilometer fartlek run.

 

Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.

 

Day 4 – Run 10 kilometers @ easy pace.

 

Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 2 minutes of passive recovery.

 

Day 6 – 5K to 8K fartlek run or rest.

 

Day 7 – 3 x 1200/400 compound sets. Run 1200 meters @ goal pace then another 400 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.

 

Day 8 – Run 10 kilometers @ easy pace.

 

Day 9 – Run 4 x 800 meter repeats @ current pace. Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 400 meter repeats @ 800 meter pace. Recover between each repeat with 1 minute of passive recovery. Then run 4 x 200 meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive recovery.

 

Day 10 – 10 kilometer fartlek run.

 

Day 11 - Run for 18 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 6 x 100 meter strides.

 

Day 12 – 5K to 10K fartlek run or rest.

 

Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.

 

Day 14 – Run 10 kilometers @ easy pace.

 

 

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