I am trying to lower my mile time. If you could only do two workouts per week, what two would you choose ?
I am trying to lower my mile time. If you could only do two workouts per week, what two would you choose ?
500's at mile pace with 1 min rest
michigan: 400, 800, 1200, 1600, 1200 with 1 mile tempo between intervals, minimal rest otherwise
10x400 at mile pace
6x400 at 800 pace
"The Michigan" is way too over-distance to be that crucial for the mile. I'd say stick with the classics, 10 x 400 at mile pace, and some kind of ladder like 200-300-400-600-800-1000-800-600-400-300-200 where you go faster and slower than race pace.
J. Elliott wrote:
10x400 at mile pace
6x400 at 800 pace
6 x 400 at 800 pace? What rest?
I'd say running at 2km pace. 15 x 1 min, 7 x 2 mins or if you're strong enough, 5 x 3 mins at 2km pace. Each time jog what you run at 60% of that 2km pace.
J. Elliott wrote:
6x400 at 800 pace
that's a HARD workout.
2 mi warm
12x400 w/200 jog between
1 mile easy jog
6x400 w/200 jog
800m easy jog
4x400 w/100 jog between
2 mi cool
1) 15-20 minute tempo run very quick - maybe mile pace + 50-60 seconds followed by 3-6x300 meters progressive
2) something race specific of your choice (1000m @ race pace + 5x400 progressive or 5x600 at race pace)
Dellinger 30/40 or any variant based on alternations. Try running an easy hour before in order to get prefatigued.
Also, long progressions teach the body to suffer which is what the last quarter of your mile will involve.
Karma Police wrote:
6 x 400 at 800 pace? What rest?
Run one, jog one
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