What are some of the best workouts for the mile?
One of my favories is 8 by 400m in 58-9 (just faster than goal pace) with 60 seconds rest.
What are some of the best workouts for the mile?
One of my favories is 8 by 400m in 58-9 (just faster than goal pace) with 60 seconds rest.
400s are too short and mentally too easy. People think they are great just because they can do some 400s in sub 60.
Do real workouts consisting 600s or 800s
3-4x800 @ race pace is a good workout for a miler in the late season.
During base-training reps of 100s or 200s are outstanding, no need to go longer at race pace during off-season, builds very little acid.
Thanks,Although I will never drop them from my training schedule altogether, I think that I agree with you about 400m repeats being mentally too easy. Perhaps even 500m or 600m intervals would be better because they make you run through the lap mark.I'm not sure I follow the 100 and 200m intervals in the pre-season though. Do you mean doing these intervals in addition to base miles and base workouts will help maintain speed?
845372 wrote:
400s are too short and mentally too easy. People think they are great just because they can do some 400s in sub 60.
Do real workouts consisting 600s or 800s
3-4x800 @ race pace is a good workout for a miler in the late season.
During base-training reps of 100s or 200s are outstanding, no need to go longer at race pace during off-season, builds very little acid.
I do 400's every week and love them, but I agree 600's and 800's work during the season, I think right now they are too much.
doing 100s or 200s in the base period keeps the speed in your legs.
I used to love 12-15 x 400 @ mile pace twenty years ago, now it seems to be the strength of doing longer workouts (4-5 x 600 or 3-4 x 800 at pace) is what I need. I do 200's year round (without a watch!)once a week just for maintenance and this helps when the faster Spring workouts come.
cheers,
ty
TY, What kind of rest are taking between the 600's and 800's?
Is it a time or a distance jogged?
Thanks
What is a good base for a miler trying to run around 4:12 to 4:08.?
Same question as Phil P, how long a rest do you take between 600's / 800's?
When I ran 3,39 for 1500, one of my favourite workouts were: 1000/10 min rest/2x500 (5 betw)/5 rest/3x300 (1-2 betw. depending on how i felt/3 rest/4x200 (1 betw).
1500 m pace all the way. Very tough!
the best mile workout ever is 4x800 at mile race pace.
how long rest? 400m jog or 800m jog or...?
I think this is very good workout, but only for experience runners with PB close to 4:00min. to mile.
4x800 is a super high quality workout, recovery should be sufficent to complete the workout and run each rep at race pace. Recovery could be anything from 3-10 mins.
Dave Moorcroft used to take very long recoveries.
1500 man wrote:
When I ran 3,39 for 1500, one of my favourite workouts were: 1000/10 min rest/2x500 (5 betw)/5 rest/3x300 (1-2 betw. depending on how i felt/3 rest/4x200 (1 betw).
1500 m pace all the way. Very tough!
Awesome, what did you do in the fall?
Jim Spivey did 2x800m with 5:00min. rest,(this is a optimal miler workout for me)
also with some short intervals for better pace feeling. (like 3 to 5 200m)
Wow, a lot of people are big proponents of long fast stuff with a lot of rest. I suppose living at altitude people's advice to me would be to take more rest if necessary to to 600s and 800s at race pace.
What about faster stuff? My senior year my coach started us on workouts like 4 by 400m with longish rest (3-4 minutes) really fast 50-2 secs. We has a group of 4:04-4:10 guys just to contextualize. Can anyone see the benifits/downfalls in this? I got faster that year, but it may have been due to other factors.
I just thought of something that I would like to add to this: some of those runners also ran the 800m, and I'm more of a mile/3000m and even 5000m. Do you guys think that this workout benefits the mile or is it simply an 800m workout? By the way sorry for the typos.
milers left out wrote:
Wow, a lot of people are big proponents of long fast stuff with a lot of rest. I suppose living at altitude people's advice to me would be to take more rest if necessary to to 600s and 800s at race pace.
What about faster stuff? My senior year my coach started us on workouts like 4 by 400m with longish rest (3-4 minutes) really fast 50-2 secs. We has a group of 4:04-4:10 guys just to contextualize. Can anyone see the benifits/downfalls in this? I got faster that year, but it may have been due to other factors.
Hey Phil,
The 4 x 800 workout @ mile pace is not done too often, only around mid-Spring time. Now it is more like 8 x 800 @ 5k pace to build up the strength/stamina needed for the faster stuff later. Actually trying to do 5-6 miles of strength on my weekly speed sessions now, just not real quick yet! The rest for 5k stuff is an easy lap jog, when it is mile fast, (at my age - 44) it is about two s-l-o-w laps.
I seem to run about 4:10-4:15 off of 5k stuff and then a little quicker when it is mile paced later. My range is 800-3k/5k?
cheers,
t.y.
The standard indicator workout is:
10 x 400 starting one each 2 min. The pace yiou can average for the 10 is what pace you can run a mile in.
For example:
10 x 400 @ 64 w 56 seconds rest = 4:16 mile prediction.
It's held true for countless runners I've trained with over the years.
It falls of in accuracy once you get over 5 minute miles.
I liked cut-downs myself late in the season: (such as)
1000-800-600-400 @ mile pace w half distance jog recoveries
845372 wrote:
4x800 is a super high quality workout, recovery should be sufficent to complete the workout and run each rep at race pace.
Try 3 x 1000 @ mile race pace instead sometime. Excellent speed-endurance workout for a miler
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