Where Your Dreams Become Reality
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Subject: RE: 445 mile
Last fall I did my first training cycle for a mile. I had never broken 5 minutes before and I got down to 4:47 1600m (hand timed, time-trial). I was 27 at the time. In High school I ran a 60s 400m in a workout once...I can probably still run 60-61s
I more or less followed a Daniel's program, although I added some speed endurance workouts (10-16 x 100m @ ~400m race pace, so 15-15,5s for me). Towards my peak, I did these with 'mixed' workouts to maintain my nonspecific aspects of fitness (e.g. 3x(3x100m @ 400m pace, 1 min jog, 3min @ 5k) 2 min between sets).
Doing some sets, or even entire workouts, on hills based on time/effort make hitting goal splits much easier. If I didn't
do the 1st set on a hill, I'd struggle to hit the reps on time until the last set or two.
Here's a workout I did 1 week before my pr
2x(5min T, 400m R, 3x200m F), 200m rest between all; 75.9x, 35.8x, 36.2x, 35x, 72.x, 34.8x, 34.8x, 34.8x
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