Running 2 Miles - 3200 Meter Run Tips

Thanks for reading the discription. You rule! Here are the tips for running 2 miles, or the 3200 meter run. In some states, they run the 3000 meter run or 3k, but basically, these are all very similar races.

The first strategy is very stupid. I know this sounds harsh, but for strategy one, just go out really hard and try to hang on for the rest of the race. Chances are, you won't hold onto the pace, a bunch of runners will pass you in the second mile, and you'll feel like death warmed over by the time you crawl across the finish line.

Strategy two - Go out at even pace. This also is difficult, but the 2 mile race is difficult no matter what. You have to plan on a goal time, and then figure out exactly how fast each lap should be for this 8 lap track race.

Lets say you want to run a 12:00 3200 meter run. This breaks down to running a 1:30 for each lap. At lap one you are at 1:30, lap two 3:00... at the mile 6:00. At a mile and a half 9:00.

The race requires that you run at a fast, but relaxed pace. Then when the second mile comes up, you have to push yourself and run hard.

Easy to say, but hard to do. What's your strategy? Share some comments in the description below!

Happy Trails - Coach Tief

Before you even worry about the quarter mile, you should be lifting, running, or playing some sport during the winter. You gotta be ready to bring it in the spring.

1. For the first 100, sprint just below top speed.
2. From 100 to 200, try to pass some people without straining too much.
3. On the back curve from 200 to 300, you'd better start passing the outside lane runners. They are running farther than you on an outside lane, so go get them.
4. Now for the homestretch. Leave it all on the track. Stay fluid and fast, but you'd better be at that top gear. Pin the needle and push through the line.

Do you have any words of wisdom for the quarter mile? Please share them below.

Happy Trails - Coach Tief

[gummy]

Never assume you’re alone at the last stretch. I’ve had more than enough experiences where I didn’t sprint as hard as I could down the last stretch and ended up getting past in the last 50 or so.

[EvanStrickland]

Recently did the 3200, and ran mile 1 and mile 2 pretty close to 5:50 (where I wanted to be) indoors, and I found it helpful to FIND A TEAMATE and STAY WITH THEM! After mile 1 you are going to be dying and finding it hard to keep going. I ended up outlasting someone from a seperate team, and then at the stretch, surging by them while they were trying to get around lap traffic. Very proud of my accomplishment and my 1st 3200 ever, finishing 11:51

[guspeppard]

so i have been training for mile then i decided to do two mile im just nervous

[wmwbyufan]

Staying relaxed in the first mile is essential!!!

[wholesome]

as the distance captain of my track team, i can tell you that you never wanna run the 2 mile starting off fast. if you try that youll die after the first half of the race. the best thing to do is to run even splits, or even slower splits in the first half then get a little faster in the second half then all out the last lap, works for me quite well. ive only ran the 2 mile 4 times ever but my best is a 10:23 and i got that time by using that strategy. let me tell you, i passed at least 5 kids in the last 200 meters of my state meet because the other guys went out hard and were gassed. my tip is run smart and be patient in distance races.

[cicirunner]

The guy in the front of the pack has a really nice stride and is most likely a really quick runner. Running always looks slower to the spectator but feels fast as heck when you're actualy running that pace.

[tomhoney]

Nice of Saul Goodman to narrate this video.😀

[sqrtvlo]

THANK YOU! This helped a lot, without any training my time went from 16:50 to 13:45

[-guz-man_]

Even splits is a good option. I am going for sub 11min. So first mile 5:30, second mile 5:30 or below But the second is the hardest And ran 5:50. My pr is 11:20

[TipsRunning]

It sounds very good actually. It's really going to hurt when you are pushing for those splits in the 6th and 7th lap. Be ready mentally for that type of effort.

[comprayreventadestorageuni]

This brings memories from high school 10:15 for two miles 4:58 for a mile

[johnerick]

Thanks so much for this video! I got put in a 2 mile for a varsity only ivitational (one of our best runners is injured). Im only a freshman, and the best Ive ever ran is 11:35, so I was really nervous. But I thought about what you said during the video, and I pr'd by 38 seconds to go sub-11! Thanks a lot

[Bellkendrick]

This helped so much man!!!! It’s crazy how the last stretch I’m running with this guy and we both get this random burst of energy running neck and neck!

[localwalgreens]

I started running the 3200 in 6th grade, the best time I got that year was a 11:43 at state. My 7th grade track season I did not improve much, but my best time that year ended up being a 11:10. This year during my cross county season I just broke 11 and got a 10:30🎉Which was my goal for the season.

[Silverinvestor]

2 miles in 12 minutes is slow for competitive running. More like try for 10:30 and under

[nickpuhl]

just want to say thanks for this video, it really helped me. i ran a 10:34 in my race

[cicirunner]

It's hard maintaining a perfect pace. You'll be so focused on running that your strict mental plan of 8 laps at 42 sec and such will probably go out the window. Set a realistic goal time that is achievable and try to hit those splits each lap. This is a personal preference of mine - I like to go out a little quicker in the beginning simply because you're fresh and feed off of the adrenaline. I tend to go out 2 seconds faster on the first lap, which is fine if my level of exertion isn't too high.

[richardbooverjr.]

Great video!
Seems very accurate.

I have a 2-mile road race tomorrow evening and I will execute everything mentioned in the video.

Thanks.

[pxlssnee]

I’m running the 3200 this Friday, and I’m SO SCARED because I haven’t ran for a week because of an injured knee. This will be my first time running it. This video helped a bit but mostly just made me even more nervous. you can see how much they’re in pain the whole race. 😢

[RioLFC]

I ran this for like extra credit in P.E.
My splits were a 6:35 mile and 7:40
I could do better but it's just extra credit so :P