Two Mile Time Trial
The purpose of the two mile (3200 meters or a little over 8 laps on a normal outdoor track) time trial (essentially a 2 mile race) is to help give you a gauge for what pace to run your future workouts at and what your potential is for longer race distances (5K, 10 miles, etc.).
Here are a few suggestions to help guide you to a positive experience.
- Always warm up with a slow jog for 1-3 miles (off the track) at your AHR pace prior to the start of the trail. During the warm up, spend some time strategizing on how you will be approaching your time trial. Knowing ahead of time what pace you need to hit for each lap (1/4 mile) can help you run a successful time trial.
- For your next phase of the warm up process head onto the track for 8-10 skipping sets and then 3-4 strider pickups along the straightaway.
- After the start try your best to make the first 100M (quarter lap) and first 200M (half a lap) the absolute SLOWEST of the entire race. This will enable you to properly ease into the race, affording you the luxury of feeling in control and strong over the latter stages of the run (last 3-4 laps). Your goal should be to make each lap faster than the previous lap... this is called running "negative splits." Therefore, your second mile should be faster than your first. Keep a close eye on your watch after each lap.
- Proper track etiquette dictates that you must give way (get out of lane #1) to a faster runner as they come up behind you. Simply shift to the second lane (on your right). If you are the one coming up behind a slower runner please call out "track", which is the polite way of saying "Please get out of the way!"
- Listen to your time or stop your watch as you cross the finish line.
- After you have completed your time trial, head off the track for a cool down jog for about a mile or so. If you'd prefer to stay on the track for your cool down, make sure to run in the opposite direction (clockwise).
- Try to hydrate or eat a sports/nutrition bar within 20 minutes of completing your workout.
- Stretch, roll, and ice as soon as you get home!
Two Mile Goal/Pace |
First 100M |
First 200M |
First 400M |
Last 7 400s |
20:00 (10/mile) |
40-41 |
1:17-1:19 |
2:33-2:35 |
2:28-2:30 |
19:30 (9:45/mile) |
39-40 |
1:16-1:17 |
2:28-2:30 |
2:24-2:26 |
19:00 (9:30/mile) |
37-39 |
1:13-1:14 |
2:25-2:27 |
2:19-2:22 |
18:30 (9:15/mile) |
36-37 |
1:12-1:13 |
2:21-2:23 |
2:16-2:19 |
18:00 (9:00/mile) |
35-36 |
1:09-1:12 |
2:17-2:19 |
2:12-2:15 |
17:30 (8:45/mile) |
34-35 |
1:08-1:10 |
2:13-2:15 |
2:08-2:11 |
17:00 (8:30/mile) |
33-34 |
1:05-1:08 |
2:09-2:11 |
2:05-2:07 |
16:30 (8:15/mile) |
32-33 |
1:04-1:06 |
2:06-2:08 |
2:00-2:04 |
16:00 (8:00/mile) |
31-32 |
1:02-1:03 |
2:02-2:04 |
1:57-2:00 |
15:30 (7:45/mile) |
30-32 |
1:01-1:02 |
1:58-2:00 |
1:52-1:56 |
15:00 (7:30/mile) |
29-30 |
57-58 |
1:54-1:56 |
1:49-1:52 |
14:30 (7:15/mile) |
28-29 |
56-57 |
1:51-1:53 |
1:46-1:49 |
14:00 (7:00/mile) |
27-28 |
54-55 |
1:47-1:49 |
1:42-1:45 |
13:30 (6:45/mile) |
26-27 |
52-54 |
1:43-1:45 |
1:38-1:41 |
13:00 (6:30/mile) |
25-26 |
50-52 |
1:40-1:41 |
1:35-1:38 |
12:30 (6:15/mile) |
24-26 |
49-50 |
1:36-1:38 |
1:30-1:34 |
12:00 (6:00/mile) |
23-24 |
47-49 |
1:32-1:34 |
1:27-1:30 |
11:30 (5:45/mile) |
22-23 |
44-46 |
1:28-1:30 |
1:23-1:26 |
11:00 (5:30/mile) |
21-22 |
43-44 |
1:25-1:27 |
1:20-1:23 |
Two Mile |
5K |
8K |
10K |
1/2 Marathon |
Marathon |
20:00 (10/mile) |
32:00 |
52:30 |
66:30 |
2:25-2:28 |
5:15- 5:25 |
19:30 (9:45/mile) |
31:00 |
51:00 |
65:00 |
2:22-2:25 |
5:05-5:12 |
19:00 (9:30/mile) |
30:20 |
50:00 |
63:10 |
2:19-2:22 |
4:55-5:08 |
18:30 (9:15/mile) |
29:30 |
48:30 |
62:05 |
2:16-2:20 |
4:42-4:52 |
18:00 (9:00/mile) |
28:40 |
47:40 |
60:55 |
2:12-2:15 |
4:35-4:42 |
17:30 (8:45/mile) |
28:00 |
46:30 |
59:45 |
2:08-2:11 |
4:25-4:34 |
17:00 (8:30/mile) |
27:15 |
45:20 |
56:20 |
2:04-2:07 |
4:16-4:24 |
16:30 (8:15/mile) |
26:20 |
43:50 |
54:50 |
2:01-2:04 |
4:10-4:22 |
16:00 (8:00/mile) |
25:30 |
42:30 |
52:45 |
1:57-2:00 |
4:03-4:12 |
15:30 (7:45/mile) |
24:45 |
41:10 |
51:20 |
1:53-1:58 |
3:55-4:06 |
15:00 (7:30/mile) |
23:55 |
39:50 |
49:30 |
1:49-1:54 |
3:48-3:57 |
14:30 (7:15/mile) |
23:10 |
38:45 |
48:00 |
1:46-1:50 |
3:42-3:51 |
14:00 (7:00/mile) |
22:25 |
37:25 |
46:30 |
1:42-1:45 |
3:36-3:44 |
13:30 (6:45/mile) |
21:35 |
35:45 |
44:45 |
1:39-1:42 |
3:26-3:34 |
13:00 (6:30/mile) |
20:45 |
34:35 |
43:00 |
1:35-1:38 |
3:18-3:24 |
12:30 (6:15/mile) |
20:00 |
33:30 |
41:30 |
1:31-1:35 |
3:12-3:19 |
12:00 (6:00/mile) |
19:25 |
32:20 |
40:20 |
1:28-1:30 |
3:05-3:11 |
11:30 (5:45/mile) |
18:30 |
30:50 |
38:15 |
1:24-1:27 |
2:57-3:04 |
11:00 (5:30/mile) |
17:45 |
29:30 |
36:40 |
1:21-1:24 |
2:49-2:45 |
Two Mile |
5K |
8K |
10K |
1/2 Marathon |
Marathon |