445 mile

Weights would be most beneficial for you from a weight loss stand point and from an overall fitness perspective, but no they aren't necessary for what you're trying to accomplish. In fact, you're better off concentrating on your running more so than anything else given your short time frame. However, if it's time that wouldn't be spent utilized for running (like say sitting on the couch), then sure definitely can't hurt to add lifting into your routine.

10x400m and 8x200m are very beneficial for what you're looking to do. However, they shouldn't be your only workouts. I'd suggest doing 800s too, to help increase your stamina. More specifically something along the lines of 6x800m at 2 mile pace (2:45-2:52ish might be a good 800 interval pace for you), plus a couple of 200s after to cap it off. Considering your age and your goal, I'd suggest doing one track workout per week, but really nailing it and doing your best to truly hit your goal time on each and every interval. Then use the rest of the week to give your body time to heal and adapt from it. Quality over quantity, but be careful not to overwork and injure yourself. These faster workout can be very hard on the legs especially if it's your first time training for a shorter distance and doing high intensity training (HIT) for the first time. Also, make sure to keep doing your long runs. No reason to cut those out. So if I were to structure your week it might look like this:

Mon - off

Tues - easy distance (6 to 9 miles)

Wed - easy distance (6 to 9)

Thurs - track workout with 2 to 3 mile warm-up/cool down (5 to 8)

Fri - easy distance (6 to 9)

Sat - short easy distance... you're a working man enjoy your Saturday! (4 to 7)

Sun - long run (10 to 14 - keep in mind i don't know what is a comfortable long run for you)

mile training for masters thread

http://www.letsrun.com/forum/flat_read.php?thread=2146574&page=0

Last fall I did my first training cycle for a mile. I had never broken 5 minutes before and I got down to 4:47 1600m (hand timed, time-trial). I was 27 at the time. In High school I ran a 60s 400m in a workout once...I can probably still run 60-61s

I more or less followed a Daniel's program, although I added some speed endurance workouts (10-16 x 100m @ ~400m race pace, so 15-15,5s for me). Towards my peak, I did these with 'mixed' workouts to maintain my nonspecific aspects of fitness (e.g. 3x(3x100m @ 400m pace, 1 min jog, 3min @ 5k) 2 min between sets).

Doing some sets, or even entire workouts, on hills based on time/effort make hitting goal splits much easier. If I didn't

do the 1st set on a hill, I'd struggle to hit the reps on time until the last set or two.

Here's a workout I did 1 week before my pr

2x(5min T, 400m R, 3x200m F), 200m rest between all; 75.9x, 35.8x, 36.2x, 35x, 72.x, 34.8x, 34.8x, 34.8x

Not a miler wrote:

What time do I need to be able to run a 400 in right now to be able to run under a 445 mile in 8 weeks?

I'm an 18 minute 5Ker...age 42..running about 2600 miles per year..

It's been 5 weeks. How's the training going?

Training is going well but decided not too focus too much on mile and continue with regular distance training with goal race half marathon early fall and a marathon in December. I do plan on doing the mile race in mid August. I am doing strides and hill sprints which should help with that butI just don't want to focus too much on it this year.- thanks so much for the advice!

Glad to hear the training is going well. Nothing wrong with re-evaluating your goals. Good luck in August, be sure to let us know how you do!

How did you do in the mile?

At your age, ignore the 6 day per week training tips. Key for older guys is to drop the weight, and keep fresh. Avoid fatigue injuries. Take time off, even when you feel ok. You need time to let your body recover.

I didn't run the race. I do want to time trial one soon to see what I can do.

Not sure I trust those calculators entirely (though I think they are generally ok) I could never run the predicted 5k based on my mile time.