I want to run two miles in 10 minutes this track season. I only have access to a treadmill and can't go outside due to the freakish weather.
Whoever provides the best training plan for me based on the time I want to achieve will be emailed iTunes code for a gift card. I only have one code.
Current PRs? What have you been doing since XC? How much time is available?
I don't care where you live, you can get outside to run at least half the time. If you're not willing to brave some inclement conditions, there's no training plan in the world that will help you. (This coming from a guy who trained in Madison, Wisconsin.)
Nagware12321 wrote:
I want to run two miles in 10 minutes this track season. I only have access to a treadmill and can't go outside due to the freakish weather.
Whoever provides the best training plan for me based on the time I want to achieve will be emailed iTunes code for a gift card. I only have one code.
I wouldn't run 9 or 10 miles straight on the treadmill. I'd keep it in small increments of 1-3 miles multiple times per day. Try to stay under 7 minute pace as often as you can.
In between you're going to want to do plyometrics (dots, one foot-two foot), lots of pull ups and lots of ab routines. I highly recommend 10-minutes of straight abs, continuous clock, beeps at every minute meaning you change ab exercises. Obliques (L and R), crunches, superman, etc.
Monday: 100m at 5:00 pace
Tuesday: 150m at 5:00 pace
Wed: 200m at 5:00 pace
Thurs: 250m at 5:00 pace
Fri: 250m at 5:00 pace, full recovery, 25m at 4:50 pace
Sat: 300m at 5:00 pace
Sun: LORD's day
This is week 1. Let me know how it goes, and we can negotiate for the rest.
During the winter:
M- 4 mile easy tempo, 3 miles easy, core
T- 10x 400 at 2 mile pace with 200 meter jog rec in 60 secs. 2 sets of 3, 1 set of 4, 3 miles easy
W- Easy 45 min, core
T- 8x800 at 2:30 with 2:30 rest, 3 miles easy
F- Basic Strength training exercises at gym- Squats, Cleans, Deadlifts- Go Heavy, 5 reps, high rest aim to be tired but not incredibly sore the next day.
S- 10x 90 sec. Hill repeats, 3 miles easy.
S- 1 hr 30 long easy run, core
Summer:
M- 4 mile hard tempo, 3 ez, core
T- 2x 1600 at as close to 5:00 pace, 1 min rest in between or
10x 300 at goal pace, 100 jog recovery, 3 miles ez
W- Off or Easy 45 min, core
T- 4x 1600 at goal pace with 4 min rest, 3 miles ez
F- Strength training, less intense than winter, more circuits and less rest
S- 30x 20 seconds hills In sets of 10, jog down rec, 5 min between sets
S- 1:15 long run- 1 hr easy, 15 hard tempo ,core
How much is the gift card for?
If it is an acceptable amount (as deemed by me), I will offer my thoughts/plans.
done gone it done it wrote:
Nagware12321 wrote:I want to run two miles in 10 minutes this track season. I only have access to a treadmill and can't go outside due to the freakish weather.
Whoever provides the best training plan for me based on the time I want to achieve will be emailed iTunes code for a gift card. I only have one code.
I wouldn't run 9 or 10 miles straight on the treadmill. I'd keep it in small increments of 1-3 miles multiple times per day. Try to stay under 7 minute pace as often as you can.
In between you're going to want to do plyometrics (dots, one foot-two foot), lots of pull ups and lots of ab routines. I highly recommend 10-minutes of straight abs, continuous clock, beeps at every minute meaning you change ab exercises. Obliques (L and R), crunches, superman, etc.
Why not? I did that regularly during the winter before my senior year in track. I improved my mile time from 4:35 to 4:16 that year. My stride was never the most efficient, and I felt that the treadmill running really helped me develop a more efficient stride.
Gift card is 50$