HOW TO RUN A SUB 10-MIN 2-MILE (or 3200m) | Sage Canaday Running Training Talk! - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of HOW TO RUN A SUB 10‑MIN 2‑MILE (or 3200m) from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

To hit sub‑10 min for 2 mi you need a solid 5 k base (≈ sub‑16–17 min) and at least a 4:45 / mile pace (or sub‑4:40 for 1600 m).
Build a mix of easy mileage, strides, and interval work that targets both speed and VO₂‑max.
Core intervals: 400 m repeats at ~70‑75 s with 2 min jog recovery; 800 m repeats starting around 2:35 – 2:30, aiming to drop time; 1 km repeats ~3:12 – 3:10 with 2 min recovery.
Include weekly tempo runs (≈ 20 min at ~5 k effort, ~5:40 / mile) to boost lactate threshold.

Workout Example:

Warm‑up: 10 min easy + 4‑6 x 100 m strides (full‑effort, walk back)
Main set (choose one per week):
  • 6–8 x 400 m @ 70‑75 s each, 2 min easy jog between
  • 4–5 x 800 m @ 2:35‑2:30 each, 2 min easy jog between
  • 3–4 x 1 km @ 3:12‑3:10 each, 2 min easy jog between
Cool‑down: 10 min easy

Adjust the interval lengths and paces to match your current fitness; the goal is to hold the target pace comfortably while building stamina.

Closing Note: Give this mix of speed, VO₂‑max, and tempo work a try this week, and feel free to customize the paces in your Pacing app to suit your own race times. Keep it consistent, stay healthy, and watch those 2‑mile times drop below ten minutes!