I can run 6x65-67 400m with 1-2 min rest but can only run 450 for the mile currently. I realize that with 6 weeks left in the season it is not reasonable to increase mileage. What is the best way to increase my strength to run a decent mile with 6 weeks left?
What are your splits in the 4:50 mile?
Maybe you are going out way too fast. I used to make this same mistake. You should easily break 4:40, so make sure to go out about 2:20, plus or minus a second or two. Don't go out at 2:10!
I did even splits 72 73 74 73
You might try structuring 400's like this: 2 sets 3x400 @ :65 with 1min. rest and 5min. between sets. Doubling at meets eight/1600 and then 1600/3200. Work on strength in base building , LT and LR + mileage , basic stuff.
Are you doing tempo runs? After a 1-2 mile warmup do 2-3 miles @ 10k pace. For you it's about 6:20-30. Also try 15 x 40 secs on 20 secs off. That's a great workout for a low mileage middle distance runner. Make sure you are not wasting energy surging throughout the race and running extra distance.
Start incorporating strength work. Threshold work and high end aerobic work and it'll make a difference. Don't really have to increase mileage to do this. Do you have a coach??
???????????? wrote:
I can run 6x65-67 400m with 1-2 min rest but can only run 450 for the mile currently. I realize that with 6 weeks left in the season it is not reasonable to increase mileage. What is the best way to increase my strength to run a decent mile with 6 weeks left?
Not the real jamin say your race strategy may be the problem. Often that is the culprit. It also could be you are racing in practice. Save racing for a race!
This seems simple but many miss it.
No coach really, i have been doing around 2-3 miles tempo on the track around 6-550 pace. Yesterday I did some 600s as that is longer than what I usually do.
I did this workout previously and it seems it would translate to a faster mile.
800-800-400 2:27-2:19-1:03 with 3 minutes rest.
I have had IT issues and hamstring issues so maybe that is what is holding me up. Not being 100% healed.
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