What do you need to do to complete 2 miles in 12 minutes?!

What do you need to do to complete 2 miles in 12 minutes?

I am trying out JV Soccer and those are the try outs expectations.
Since you are the "experts" please tell me how to train for it. I need long detailed answers. I am a male, vegetarian.
I have ran miles very few times. First time I got 8:36, then 8:04, then 7:49, and latest mile was 7:30

6 days ago
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Sounds like you are doing most of the right things already.

The most important thing is to be patient and keep trying. Regular aerobic exercise (of any kind) plus a good diet will lead to good results.

Do stretching before and after your run to maintain good flexibility. Slowly increase the speed and duration of exercise.

A 12 minute run is a good measure of your overall aerobic capacity (the ability of your body to take in oxygen and transfer it to your muscles) and thats why it is a common test but you have to do more than 12 minutes at a time to get a good training effect.

Don't worry so much about your individual mile times but just keep on increasing the distance and duration of your runs. Changing things up once in a while will make it more interesting and will help your training.

For example run stairs or hills, sprints, jog over different types of terrain. Cycling and swimming are also good but you don't have to do that. Some leg exercises like lunges or squats will help your leg strength but you don't have to do a lot of weight training if you're not into that.

A vegetarian diet is fine but make sure that you get enough protein and Vitamin A in your diet.

For maximum results do some kind of aerobic exercise six times a week (by this I mean raise and sustain your heart rate to at least 75% of your maximum - your maximum is 220 minus your age - for at least 15 minutes and then increase) Make sure you rest completely at least one day a week.