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[quote=Anonymous][quote=Anonymous]OP here.  Thank you all for the great advice, really appreciate you taking the time to respond.[/quote]

Ok, you have a sports background and seem to have some baseline fitness, you should be able to do this!

Here are a couple of interval track training workouts for you.

These are done on a HS track.  1 lap is 400m.  The straights are 100m and the bends/curves are 100m.

Workout 1: Warmup by doing 2 laps.  Then for the next 4 laps, sprint/go hard the straights(100m) and walk/jog the curves(100m) followed by a 2 lap cool down jog.  Total distance 2 miles.

Workout 2: Warmup by doing 2 laps.  Then sprint/go hard for the straight followed by the curve(200m) and walk/jog 200m.  Do this for 4 laps followed by a 2 lap cool down jog/walk.  Total distance 2 miles.

Workout 3: Warmup by doing 2 laps.  Then alternate laps between going hard for a lap and recovering(jog) for a lap for 6 laps followed ba a 2 lap cool down.  Total distance 2.5 miles.  You should shoot for a time of 2:20 to 2:30 for your fast loops.

These workouts shouldn't be done on consecutive days, allow at least a day or two to recover between them.

If you do these work outs, each of these, for example M, W, F for a month, you will have no problem doing a mile in 10 minutes... also, leading up to your run, make sure you are rested and give yourself a 2-3 day break from the above workouts prior to run.

Good luck and let us know how it goes.

[/quote]

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