question about RUNNING

[SpeedKillz]

i run 2 minute intervals as fast as i can with one minute rest in between to mimic the work to rest ratio. do about 6 "rounds" of these. i'll go on the occasional 4-5 mile run 2 days or so a week, but the other days are 2 minute intervals with one minute rest, 1 minute intervals with 30 sec rest, 200 meter sprints, 100 meter sprints, sprinting backwards. i always like to incorporate different things to shock the ol' body.

[Jimmy The Gent]

It's really simple, and anyone who's ever tried to run 2 miles and 4 miles would know this; The longer the distance, the slower you'll run.

mayb i was exaggerating but I can do my 4 miler in around 26 minutes which is around 6 1/2 minute miles and that means running a 2 miler in 13 minutes