How to Run 2km in 8 Minutes

Running technique - Strength training

You can do only running, without being distracted by other exercises, but firstly it is boring, secondly it is long and ineffective. Use strength training, except for running, and you will notice improvements in running technique, ease of movement over the distance. For professional runners of the 20th century, it was the transition to strength training that became the springboard for incredible records.

Motivation

In the later stages of training, it becomes extremely difficult to maintain high motivation. You get bored with monotonous training, you see no prospects for training, or you quickly give up. At such a moment, use your imagination, introduce new elements, change processes, each training should be an exciting challenge, and not another routine struggle. Use objects, simulate situations, set increasingly ambitious goals.

Develop strength endurance

Not only intense treadmill workouts, but also gym workouts help maintain a high speed throughout the distance. Long interval training with exercises that load the whole body will help cope with a high heart rate and increase your anaerobic threshold value.

Don't forget to warm up before every workout.
10-15 minutes of warm-up exercises that will prepare the body are simply necessary.

2km running training program

We have divided the program into 5 levels, each level prepares the body for subsequent loads. Each level is designed for 6-10 weeks of training. The initial levels develop technique and give experience, a sense of the capabilities of your body during running, we gradually give exercises for running 2 km. If you think that you are ready to move on to a new level - do a control run, note the time, if after it your pulse does not exceed 80 - 90% of the maximum heart rate, then this is your current level. It is easy to calculate your maximum heart rate using the general formula: 220 minus your age. But it is best if before serious training you do a cardiogram and consult a doctor.

The Beginner Program - 2 km in 12 minutes

At the basic level, we assume that you have the ability to run 2 km 3 times a week. At this level of the program, you need to train 3 times a week:

Day 1. Increase the running distance from 2 to 3 km. Don't try to run fast, keep a medium pace. Focus on running technique, train endurance. Accelerate towards the end of the distance.

Day 2. Running in segments. After warming up, run 3-5 segments of 400 meters, try to maintain maximum speed in each segment. Between sets, rest for 1-3 minutes depending on how you feel.

Day 3. Run a distance of 3-5 km. Keep the pace so that you can easily run the entire distance. No need to run fast.

After 4 weeks of training, before training 1 day, you need to run 2 kilometers for time. After you get a time of 12 minutes, move on to the next stage.

The Amateur Program - 2 km in 10 minutes

At this stage, basic endurance is developed, and leg muscles are strengthened with special exercises.

Day 1. The running distance increases to 4 km at an average pace. Training of the feet and calf muscles: toe raises, towel lifts with the foot, walking barefoot, foot stretching.

Day 2. Run a 400-meter distance at the following pace: 10 seconds of acceleration – 30 seconds of easy running – 10 seconds of acceleration. Three sets with 1-3 minute breaks. Then, run 3 km at an easy pace.

Day 3. Distance 5-7 km. Easy or medium pace, depending on how you feel.

After the 4th week of training, before training day 1, do a control run of 2 km for time. After you get the time at 10:00, move on to the next stage.

Experienced Program - 2 km in 9 minutes

This stage includes jumping exercises: frog jumps, high jumps, jumps in a full squat. Technique for performing "frogs": from a full squat, straightening up, jump up, land on your toes, and immediately take the starting position in a full squat. High jumps are jumps with pulling the legs to the chest, from a standing position. Jumps in a full squat are performed without straightening the legs, the legs push off simultaneously, the length of one jump is one or two feet.

Day 1. 5 km warm-up. 4 sets of 1.2 km, the last 30 meters of each set are done in a "goose step": you squat completely and step forward, but do not lift your pelvis. Strength exercises for the legs.

Day 2. 5 sets of 400 meters with maximum acceleration. Jumping exercises: 30 high jumps, 30 meters of jumps in a full squat, 40 "frogs". 3 km for cooling down.

Day 3. 7-8 km at a medium pace. Rest for 2 minutes. After that, run 2 km at a high pace.

From the 5th week of this stage, on the 1st day of training, after the warm-up distance, a control distance of 2 km is run. After that, the rest of the training is carried out. When you can easily run the distance in 9:00, then move on to the next level of the program.

The Adept program - 2 km in 8 minutes

You are almost there. At this stage, the number of workouts per week has been increased to 4. In addition, the burpee exercise has been added . The technique for performing it: from a standing position, you squat, put your palms on the floor. Jump straighten your legs, moving into a prone position. Do one push-up. Also jump up to bring your knees to your chest, ending up in a squat position with your palms on the floor. From this position, jump up straightening up. This is one repetition of the exercise. Interval training and exercises in between sets will give you the necessary endurance and speed over the distance.

Day 1. 3-4 km warm-up. 5 sets of 100 meters of acceleration. 6 sets of 400 meters of running at maximum speed, rest between sets of 1-3 minutes. Jumping exercises: 40 high jumps, 50 meters of jumps in a full squat, 50 frog jumps.

Day 2. 10 km cross-country race. Rest, and 2 km run, no more than 12 minutes per distance.

Day 3. 3-4 km for warm-up. 10 sets of 200 meters of interval running. Between sets, 10-15 burpees are performed, without rest. 2 km for cool-down.

Day 4. Distance 4-5 km, jumping exercises as on day 1, strength exercises for legs.

From the 5th week of this stage, on the 1st day of training, after the warm-up distance, a control distance of 2 km is run. After that, the rest of the training is carried out. When you can easily run the distance in 8:00, then move on to the next level of the program.

Program "Profi" - 2 km in 7 minutes 30 seconds

Do you need more? You already understand how to run 2 km better than before. But this program is a challenge to your abilities. You have coped with all the previous stages, it is time for professional training.

Day 1. 3-4 km for warm-up. 6 sets of 100 meters of acceleration. 4 sets of 600 meters at maximum speed, rest between sets for 1-2 minutes, during the rest period 30 squats are performed. Jumping exercises: 40 jumps, 50 meters of jumps in a full squat, 75 frog jumps.

Day 2. Cross-country 12-14 km.

Day 3. 2 km for warm-up. Interval running 3 sets of 1000 meters: 50 meters acceleration, 50 at a leisurely pace. Rest between sets 3-5 minutes.

Day 4. 6-8 km at a leisurely pace. Strength exercises for legs, jumping exercises from day 1.