How to Run a Faster 2 Mile Time in 30 Days: Tips & Training Plan

Training to run a faster 2-mile time is an admirable effort and challenging goal. While it is a short race, when you are running near top speed, it can feel very long.

Being able to run a faster 2-mile time requires more than just running and a good fitness level. You need to work your anaerobic and aerobic systems and strength train to improve power and efficiency in your stride.

Here we go through all you need to know to improve your 2-mile run time.

How long is 2-miles on the track? 

Eight laps around the track are two miles.

What is the fastest 2-mile time ever?

The best 2-mile time ever recorded is a 7:59.61 by Kenyan Daniel Komen in Hechtel, Belgium on July 19, 1997. That is running under 4 minutes for each mile!

The fastest known women’s 2-mile time is 8:58.58 by Ethiopian Meseret Defar in Brussels, Belgium on September 14, 2007. That is under 4:30 per mile!

What is a good time for a 2-mile?

The average two-mile time for a beginner runner ranges from 16-22 minutes. Anything under 15 minutes is considered a good 2-mile time.

Anything under 12 minutes is considered a fast 2-mile time.

6 ways to improve a 2-mile run time

There are 6 ways to improve your 2-mile run time. 

1. Strength training using the 5 basic movement patterns of lift, hinge, pushups, pull, and carry, two times a week. 
2. Plyometrics 1-2 times a week. 
3. Drills 1-2 times a week.
4. Cardio hill sprints 1 time per week. 
5. Strides 1-2 times per week. 
6. Run faster to improve running economy in the form of threshold runs, hills, fartleks, race-pace and Vo2 max interval training.

How can I improve my 2-mile run time in a month?

You can improve your 2-mile run time in a month by running consistently 4-5 times per week, strength training including plyometrics, and doing faster running including strides, hills, intervals, and tempo runs.

Below is a recommended plan to run a faster 2-miles in 30 days.

Running paces for a faster 2-mile time:

• Race paces for 2 miles in 12 minutes: 1:30 mile pace per lap
• Race paces for 2 miles in 13 minutes: 1:37 per lap
• Race paces for 2 miles in 14 minutes: 1:44 per lap
• Race pace for 2 miles in 15 minutes: 1:52 per lap

What is a good 2-mile race strategy?

There are two main race strategies for a 2-mile run, and both require pacing yourself.

Even splits: One 2-mile race strategy could be to run with even splits. In other words, run the same time each of the 8 laps around the track. So, if you aim to run a 16-minute 2-mile run, then run each lap in 2 minutes.

Negative splits: Running negative splits in a 2-mile run requires you to run slower (slow jog) the first two laps and as the aerobic system opens up, gradually increase your pace so that each is run a little bit faster.

For a 16-minute two-mile run, you may start running a 2:05 for the first two laps. Then pick up to 2-minutes for the next two laps, then cut down to 1:57 for the next two and 1:55 for the remaining two.

In every race, give it all you got in the last lap and leave nothing in the tank. You may surprise yourself!

How to use this 2-mile training plan:

Before beginning this training program, ensure you have been running at least 15-20 miles per week plus strides two times a week after easy runs for several weeks. Jumping into this training plan without a solid base of easy running and an introduction to speed work puts you at risk for injury.

This plan will help you run a faster 2-mile time towards better running performance but there are no guarantees. Running requires patience and many of the physiological adaptations triggered by these workouts may take weeks to present themselves.

Most training plans for any distance require at least two months of training with speed to have a significant impact on race times.

Use this plan as a guide and feel free to repeat it and tinker with it to your abilities. 

The 2-mile run plan schedule:

• This training plan includes speed workouts on Tuesdays and Saturdays built into a longer run. 
• Aim to do your speed work on a track or a flat, straight, uninterrupted surface.
• Thursdays runs should be done on a route that includes some hill repeats.
• Note the final week does not have hills on Thursdays or threshold work on Saturday to prepare the legs for Sunday’s race or time trial.

2-mile run tips

1. Be sure to warm up and cool down with 1-2 miles before every workout/on run days.
2. Do dynamic stretching, mobility, strides, and drills before your hard runs. 
3. Do dynamic stretching and mobility before any run. 
4. Recover well with foam rolling and light stretching.

A faster 2-mile in 30 Days Training Plan

Mondays

Easy running of 3-4 miles, 4 by 100m strides

Tuesday

AM: Speed work. PM: Lift session

Week 1: warm-up for 1-2 miles. Do your warm-up routine. Then do a 2-mile time trial on a track to get your current level of fitness. Cool down for 1-2 miles. 
Week 2: warm-up for 1-2 miles. Do your warm-up routine. 2 by one mile at mile race pace with 90-second interval rest. Cool down for 1-2 miles.
Week 3: warm-up for 1-2 miles. 6-8 by 400m at 85-90 percent max effort with 1-minute interval rest. Cool down for 1-2 miles.
Week 4: warm-up for 1-2 miles. One mile at goal race pace. 90-second rest. 4 by 200 at 90 percent max effort. Cool-down 1-2 miles.

Wednesdays

Easy run of 3-4 miles, 4 by 50m hill strides

Thursdays

Easy run of 3-4 miles on a hilly route, 4 by 100-meter strides. PM: Lift session

*note, do not run hills in the final week ahead of your race or time trial!

Friday

Rest or yoga/pilates, or easy 2-3 mile run

Saturday

Long run with threshold work

Week 1: Long run of 5 miles with last 15 minutes hard
Week 2: Long run of 5 miles with 8 by 20 seconds at 2-mile goal race pace
Week 3: Long run with the middle 15 minutes at 70 percent of your max effort.
Week 4: Easy run 3 miles to shake out the legs

Sunday

REST day first 4 weeks, Final week do your time trial. 

Remember, running requires ample amounts of patience and persistence. If you don’t hit your goal 2-mile run time, keep going. You will get faster!