The most common mistakes that we make are that we stretch muscles that are not warmed up yet, and we waste time stretching muscles that we are not planning on exercising. An hour for formation and PT is not a great deal of time. If the day's focus is going to be upper body, then don't waste time stretching your hamstrings. To improve quickly, first we have to understand what fuels our muscles for running, then we can look at how to train them. The two key energy systems are, as we've often heard, the aerobic and anaerobic energy systems.
All exercise is aerobic.
Your aerobic system is doing the best it can, no matter how hard you are pushing yourself. Not surprisingly, the 2mi. is primarily an aerobic event. How to train your aerobic system. Let me say that again, you don't have to run hard to max out your aerobic system. What runs counter to intuition though, is that medium efforts runs really don't accomplish any more then the easy efforts.