Runner's Training Tips: 2 mile improvement

Hi,   First off, just getting out there and getting in some miles will help you.  Then, after that, alternating between hard workouts and recovery runs is important. For a hard work out, for example, you could do 1 mile warm up, then something like 4 x 800m with a 400m jog in between with the 800's at a fast pace but not so fast that you can't comfortable jog in between, and then a mile cool down. Or, something shorter like 6 x 400m. And also, I'd recommend hill repeats - running hills makes your legs stronger - find a hill 200-400m and you could start out at 4 repeats and work your way up to 6 or 8 during the next couple months. And then recovery days should be comfortable - do this by feel - run as hard as you can that it still feels easy. And taking rest days and sleeping a lot are really important as well.