Olympic Sprinter training for a mile

That 200 workout is along the lines of what I would suggest. Obviously you'll have to run some long runs/reps, but I think you can get away with quite a bit by doing high volume reps, preferably with short rest. 10x200 with equal rest to running time (maybe 35/35?) gets you over your goal distance at significantly faster than your goal pace. 3 sets of 100s following the same guideline (maybe start with 2 sets at 20/20). This way you're getting in mileage without trudging through a "long" run. Fartlek is also good, maybe doing straights and curves; building on this I think 8 sets of 300m (maybe in 50?) with 100m jog rest would be good--that way you're running 2 miles constant running but in sprinter form instead of all slow, maybe start with 4 laps of this.

Idontreallyknow wrote:

You are the one claiming to be an Olympic sprinter. At least give us your nation... If it is Canada, I have a guess

No thanks. If I give the nation, people will know. It doesn't bother me that somebody on this board doesn't believe me. I would post pic of the participation pin and medal and maybe other pic, but its not clear how to do that.

What kind of knee injury do you have? Did you have any surgery recently? What have you been doing to rehab it?

kimani wrote:

That 200 workout is along the lines of what I would suggest. Obviously you'll have to run some long runs/reps, but I think you can get away with quite a bit by doing high volume reps, preferably with short rest. 10x200 with equal rest to running time (maybe 35/35?) gets you over your goal distance at significantly faster than your goal pace. 3 sets of 100s following the same guideline (maybe start with 2 sets at 20/20). This way you're getting in mileage without trudging through a "long" run. Fartlek is also good, maybe doing straights and curves; building on this I think 8 sets of 300m (maybe in 50?) with 100m jog rest would be good--that way you're running 2 miles constant running but in sprinter form instead of all slow, maybe start with 4 laps of this.

That sounds good. I like the 300s with th 100 jog. I used to do that years ago.

Thanks alot. I like the 35/35 10x200. I know I can do those. Its been a long time since I really wanted to run a fast mile.

It is more along the lines of wanting to know who you are than not believing you

Mike Smith 4:41, Dave Steen 4:21 - 1500 in a decathlon while fatigued.

Steen had 47 speed I think.

That's funny if you are Dave and not a troll.

Just the relevant facts please wrote:

What kind of knee injury do you have? Did you have any surgery recently? What have you been doing to rehab it?

No surgery. I had 2 MRIs I have Damaged cart. and a bad ham tear April last year. I did rehab and started running, slow for the last 2 months. I can run decent pace and speed. 300 in 40. and I did 150s in 19 3x150 all three in 19 easy not all out.

I don't need to know who you are. You are a sprinter who wants to run a fast mile. Sub-6 isn't really considered fast, but for a 50 year old it is OK. I think a 47 year old man ran a 4:17 last year at the Chula Vista training center. I use to do 25 mile training runs at 5:45 mile pace and I wasn't close to being the best distance runner in my area. Just as most distance runners don't understand what sprinting is about until they try it, most sprinters don't appreciate what distance running is about until they also try it for themselves.

I second the 300m with 100m rest reps, that should work well for you and you will enjoy it more.

Olympic Truth wrote:

marijuologist wrote:

On March 13, 2008 Gatlin performed at Tennessee's NFL pro day. His numbers were as follows: Ran a 4.45 and a 4.42 in the 40. Had a 40 �-inch vertical jump, 11-foot long jump, 4.4 short shuttle and 7.36 cone drill and 12 reps in the bench press. The former Olympic sprinter faces long odds of getting signed.

That is not that good. I did the same except faster 4.3x3 my vert was 39 But he beat in Athens.lol I did get signed by World and Canada.

Says he lost to Gatlin in Athens but is 50?

Idontreallyknow wrote:

Olympic Truth wrote:

That is not that good. I did the same except faster 4.3x3 my vert was 39 But he beat in Athens.lol I did get signed by World and Canada.

Says he lost to Gatlin in Athens but is 50?

And??? what's your point. I'm telling the truth. I didn't say I raced him. I was at the same Olys as him

Olympic Truth wrote:

Just the relevant facts please wrote:

What kind of knee injury do you have? Did you have any surgery recently? What have you been doing to rehab it?

No surgery. I had 2 MRIs I have Damaged cart. and a bad ham tear April last year. I did rehab and started running, slow for the last 2 months. I can run decent pace and speed. 300 in 40. and I did 150s in 19 3x150 all three in 19 easy not all out.

The key is what condition your cartilage is in. Have you been cleared to run? Is it torn? Does it feel OK to run on it? You want to avoid further damage. Maybe you should have it scoped and either trimmed or grafted.

Olympic Truth wrote:

Idontreallyknow wrote:

Says he lost to Gatlin in Athens but is 50?

And??? what's your point. I'm telling the truth. I didn't say I raced him. I was at the same Olys as him

Ignore these clowns. It doesn't matter who you are. You are seeking running advice.

Just the relevant facts please wrote:

Olympic Truth wrote:

No surgery. I had 2 MRIs I have Damaged cart. and a bad ham tear April last year. I did rehab and started running, slow for the last 2 months. I can run decent pace and speed. 300 in 40. and I did 150s in 19 3x150 all three in 19 easy not all out.

The key is what condition your cartilage is in. Have you been cleared to run? Is it torn? Does it feel OK to run on it? You want to avoid further damage. Maybe you should have it scoped and either trimmed or grafted.

Yes the Dr cleared me to run. Its very small. Smaller than a dime, is what they said. I saw the pic. I wanted it scoped if it would fix it, but he said no.

Which is why I went in for the 2nd MRI. And no further damage.

Just the relevant facts please wrote:

Olympic Truth wrote:

And??? what's your point. I'm telling the truth. I didn't say I raced him. I was at the same Olys as him

Ignore these clowns. It doesn't matter who you are. You are seeking running advice.

Thank you. I really want to run a under 5:30 and its been a while since I have trained for a mile.

World Masters record for 50 is 51:xx and for 55 is 52:xx. So if you can run a 52 equivalent at 300 meters without going hard I doubt it.

Olympic Truth wrote:

Just the relevant facts please wrote:

The key is what condition your cartilage is in. Have you been cleared to run? Is it torn? Does it feel OK to run on it? You want to avoid further damage. Maybe you should have it scoped and either trimmed or grafted.

Yes the Dr cleared me to run. Its very small. Smaller than a dime, is what they said. I saw the pic. I wanted it scoped if it would fix it, but he said no.

Which is why I went in for the 2nd MRI. And no further damage.

Cool. There is mounting evidence that starting with sprint type workouts and developing good sprint form translates very well to middle distance running. That seems to be the approach Seb Coe took with George Gandy back in the 80s and more recently Alberto Salazar has become fixated on sprint training for his distance runners and also Jama Aden apparently takes this approach - maybe bad examples given their other fixation on chemistry but that doesn't invalidate the truth of the training approach.

Training for middle distance, you also want to practice what Bill Bowerman observed about how the body adapts to training, which lead to his "hard/easy" system - follow a hard day with an easy day and because of your age you may want to even take two easy days after a hard day. I think modern sprint training has incorporated that concept, but not sure.

So just give it a try and see what happens. Monitor your health carefully and if you feel too tired or sore back off.

fred wrote:

World Masters record for 50 is 51:xx and for 55 is 52:xx. So if you can run a 52 equivalent at 300 meters without going hard I doubt it.

its 51.39 and 22.44 I'm trying to break both. the 52 is my 400 time last year, no real focused training. I just ran a 40.6 for the 300 last week. Still njured. I need about another 2- 3 months before I am 100% healed

Olympic Truth wrote:

fred wrote:

World Masters record for 50 is 51:xx and for 55 is 52:xx. So if you can run a 52 equivalent at 300 meters without going hard I doubt it.

its 51.39 and 22.44 I'm trying to break both. the 52 is my 400 time last year, no real focused training. I just ran a 40.6 for the 300 last week. Still njured. I need about another 2- 3 months before I am 100% healed

When you say "100% healed" you mean the hamstring tear, right? Cartilage doesn't usually heal unless the tear is in the "red zone" and then it takes years, not a few months.

Just the relevant facts please wrote:

Olympic Truth wrote:

its 51.39 and 22.44 I'm trying to break both. the 52 is my 400 time last year, no real focused training. I just ran a 40.6 for the 300 last week. Still njured. I need about another 2- 3 months before I am 100% healed

When you say "100% healed" you mean the hamstring tear, right? Cartilage doesn't usually heal unless the tear is in the "red zone" and then it takes years, not a few months.

Yes hamstring. I have been injured since april 2015. Cartiledge is gone for good, unless I undergo a special procedure. Which I will in about 10+ years.