Mile Specific Workouts and Training

Training Advice/Discussion 1500

6 years ago 04/09/2018 8:44am EDT

I have more knowledge about 5k/10k training and racing, but have a road mile race in under 4 weeks. It is not the ultimate goal of this training/racing period (not tapering). I would like to take the time in the next few weeks to sharpen up on mile pace. Does anyone have suggestions and/or workout ideas? My goal is to run under 4:40, and win ;) Below is some information that may be helpful:

I have been training consistent since Jan 1st of this year, the last 4 weeks have been 65-70 miles per week. I typically have a tempo or threshold run one day and the other is a fartlek (one week I did Vo2Max 1ks). I have only had one day per week designated for anything getting my turnover going - so 150s or 200s after an easy run, at mile pace and under. Long run has been at 14-16 miles in this time too.

Quick background: I am a male with a 1600M PR of 4:28 from 7 years ago (high school). This is my first true attempt to get really fit again since graduating college 3 years ago, where my best mark in the 5k was 15:10.

Again, looking for advice on good mile workouts or adjustments to training for the next 3 weeks!

6 years ago 04/09/2018 2:59pm EDT

re: Coffee Monster

with only 3 weeks to go there is not much you can do, especially if you are not even going to taper.

just skip the easy run before those turnovers and run them fresh, with a long walk back recovery.

around 10 days before, run 3 or 4 x 400m in 65 s with a 70 s recovery. don't think that you have to do 4 because you are training for a mile. you should end this session feeling as though you could probably do one more repeat.

a few days before the race, run 2 x 300m in 50s with a walk back recovery to fix the pace you are going to need.

I was reading Steve Scott's training diary this morning. on the morning before a race he would run 3 miles easy. if you are on relatively high mileage that might be the sort of warm up you need.

cheers.

6 years ago 04/09/2018 3:26pm EDT

re: Cottonshirt

Thanks for the input. How much rest do you recommend for the 3-4 X 400m workout? 70 seconds?

I won't try to do anything too crazy in the next few weeks, based off my strength I should be able to be close to my goal.

6 years ago 04/09/2018 7:40pm EDT

re: Coffee Monster

One more workout I would suggest is a time trial, say 800-1000m, at the pace you think you might be able to run a mile. Much of the purpose of this workout is to remind you of the intensity you need to muster to race a mile. You may believe you remember, but you don't...

6 years ago 04/09/2018 7:44pm EDT

re: stant

Half mile reps at 3k pace or km reps at 5K pace. Hill sprints. 400's at mile pace. Doesn't need to be rocket science.

6 years ago 04/19/2018 8:54am EDT

re: here's what to do

I am a little over 2 weeks out. I wanted to get some interval work in today. If I were to run 10x400M at 70 seconds (goal road mile) how much rest should I take? 1 minute? I want to make sure I am getting the correct benefit from the workout.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Mile Specific Workouts and Training

Of General Interest

This thread has already been deleted.

You have been subscribed.

Mile Specific Workouts and Training

Follow Coffee Monster

Block Coffee Monster

Follow Cottonshirt

Block Cottonshirt

Follow Coffee Monster

Block Coffee Monster

Follow Coffee Monster

Block Coffee Monster

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.