1 Mile Training Plan for a Master's Runner

Sounds like the perfect plan for a guy who can run 5:06 off of marathon training and zero intervals.

57 now, at 51 I ran 613. At 54 I was able to go 542. Workouts helped but you know what helped more? Racing the mile more often. The 542 was my third mile race in 4 weeks.

It’s odd but remembering the pain and dealing with that matters more at this age than the training.

and do it now because the wheels start to come off after 55… managed a 628 this year so far and will have to work to get to 615 even…

Good, concise summary. You need to train at goal pace or faster AND get to the point where you are efficient at that pace. Building from 200s, 400s, 800s, and eventually 1200m at goal pace is a good approach.

The longer (800m+) intervals are key, though. I can do a high volume of 400m repeats, but if I don't get the longer reps at mile pace, I fade in the last 1/4.

I also agree 100% with racing to improve. The mile hurts, and learning to push through when it hurts is key - and it's hard to replicate by yourself in training.

Just trying to help, but clearly you don't understand what the rate limiting factor for most 50+ guys trying to run a fast mile is. Hint, it's not that they haven't done enough track work. :)

My suggestion is a two week cycle.

Q1 Rotate between a mile pace workout with a 3k pace workout. Start with shorter reps and get longer each week.

Q2 Rotate cruise intervals with tempo run.

Q3 Progressive long run.

weights 1-2 times a week. Strides, hill sprints, etc. I feel weights come more important when you get older.