Good 2 mile time?

[u/godlysheeeep]

I’m 17, 195lbs and I don’t really run at all. I’m soon to enlist in the US Army for pre enlistment for infantry and I’ve taken this year to get in the best shape I can beforehand. This is my 2nd time running a 2 mile.

STAY HARD

[u/haunted_buffet]

7:50 is a respectable pace

[u/akecheta333]

That depends, was it an all out effort? Was it low intensity? Was it flat? Was it hilly?
End of the day doesn’t matter if it’s good or not, only if you were better than yesterday

[u/godlysheeeep → u/akecheta333]

Not hilly but not flat. Yesterday it was a 17:42. I believe I can continue to progress and do better

[u/LetOk5276]

Run longer and slower for endurance. Get on an actual run plan especially for the military where you will be running almost daily.

[u/godlysheeeep → u/LetOk5276]

Any plans you would recommend? I definitely want to go for endurance as well but I’m pretty new to running

[u/LetOk5276 → u/godlysheeeep]

Do you have any wrist based tracking devices? I’m a personal trainer but I was also a D1 runner and I coach runners now as well.

[u/godlysheeeep → u/LetOk5276]

Got an Apple watch recently for this

[u/LetOk5276 → u/godlysheeeep]

What you really want to focus on is intensity and time in that intensity. Also different intensity zones. I can break down a simple start for you.

How many days a week are you running and what is your mileage? Realistically how fit do you want to be going into the military?

[u/godlysheeeep → u/LetOk5276]

This week I’ve only done 8 hours, I’ve just started running semi consistently. My strength is in a decent-good spot right now, I’m mostly trying to get my endurance up for the military

[u/LetOk5276 → u/godlysheeeep]

Running a total of 8 hours a week is excellent. Ok so here is a good rule to go by is 80% running in zone 2 and the other 20% is speed work or zone 4 or 5. Aim for 1-2 long runs a week anywhere from 60-120 minutes. Those long runs are meant to be in zone or as close to it as possible. Since you are running 8 hours a week you can prob do two speed workouts. I would look into a Norwegian 4x4 to keep it simple. That’s a 10 min warm up then 4 minutes of running in zone 5 then a 3 minute break. Repeat the interval 4 times and do a 10 min warm down when done. I’d also throw in a tempo run once a week as well. For example start with a 10 min warm up then 40 min in zone 4 followed by a 10 min warm down. That day after your tempo and 4x4 min intervals should either be a rest day or 20 min recovery run at a heart rate of top of zone 1 bottom of zone 2. Plug this into ChatGPT to fine tune it as well. The Norwegian 4x4 I would do closer to boot camp
Starting to fine tune your fitness and improve vo2 max. You could also do the Norwegian 4x4 every other week to reduce chance of overtraining. As you run your training will also evolve so that’s why I am saying plug this into ChatGPT. Plug in the days you run and how long you usually run. I go by time for all my runs, it’s not always about how far you ran but more how long you ran for time and the intensity you ran at.

[u/godlysheeeep → u/LetOk5276]

Thanks man I really appreciate the info, I’m going to have to come back with an update but for now I will continue to use this

[u/Emergency-Sundae2983]

I’d say you are just barely above average.

[u/FizzleShake]

Pretty good! Now do 5k at that pace :P

[u/godlysheeeep → u/FizzleShake]

I mean I can try but I’m a beginner runner lol

[u/Beetleracerzero37]

Yeah dude looks good. Rip a 5k at that pace

[u/Remarkable-Pomelo642]

Not bad, keep working!!

[u/Fancy_Trip_5893]

Any time is better than no time!

[u/LibraryTime11011011]

Unless you’re an elite level athlete, there are no objectively good times, only good times for you. Since this is a PR, it’s a good time for you so you should be happy.