Serious question - I plan to shoot for a mile PR before the end of the year. My current PR is 5:13, set about 7 years ago. I run about 40 miles a week, and I haven't been doing track workouts.
For what it's worth, a couple weeks ago I did 4 x 1 mile on the road (5:59,5:55,5:52,5:38) with equal time rest between reps, which felt relaxed.
So the question is, how do I get the best performance out of myself before year's end? Real advice would be much appreciated!
3 things, don’t ask Letsrun for predictions of what kind of shape you are in, because it doesn’t matter, you need to race to find out, also you didn’t provide nearly enough information to predict because this doesn’t say how much natural speed you have, etc your 400 speed. And finally, assuming you are agile, have a good amount of natural speed, you would be atleast sub 4:45 probably faster because that run you mentioned suggests you have a good amount of aerobic capacity but still that number is completely pointless and random
BUMP
To clarify, not asking for predictions. Asking for advice on how to run the fastest mile I can between now and the end of the year.
ebfm wrote:
Serious question - I plan to shoot for a mile PR before the end of the year. My current PR is 5:13, set about 7 years ago. I run about 40 miles a week, and I haven't been doing track workouts.
For what it's worth, a couple weeks ago I did 4 x 1 mile on the road (5:59,5:55,5:52,5:38) with equal time rest between reps, which felt relaxed.
So the question is, how do I get the best performance out of myself before year's end? Real advice would be much appreciated!
Idk why 4:45 was thrown out there. Need to log some more consistent miles to hit that.
Train specific for it. You still have 4 good weeks you can put in. Do 2 workouts/week, as many easy runs as you like, and a long run in the 10-14 mile range.
This week: 3-4 mile tempo + 6 x 200m; 10-12 x 400m @ 3k/5k
Week 2: 1k-800-600-400-3x200 -- start at 3k & work down to mile/800 pace; 5-6 mile easy run but to get the legs tired + 4-5 x 400m @ mile w./ full recovery
Week 3: 3-4 mile tempo (can do 4 x 1 mile, 2 x 2 miles, 3 x 2k, 3-4 x 8:00-10:00, etc) + 6 x 200m (6 x :30 hard on the roads); 5 x 600m @ mile w./ full recovery;
Week 4: 8 x (300m @ 3k, 100m quick float), change into spikes- 600-400-300-2x200 all @ mile & faster; 3 x 800 @ mile w./ full recovery + 3-4 x 200m; cut long run to 1 hr
Week 5: 200-400-800-400-200 @ mile w./ full recovery, can substitute 600 for the 800; race 3 days later
Do strides 2x/week.
This is just a sample of what you can do with 1 month. In the first 4 weeks, you could do 8 workouts- 2 tempo, 2 3k/5k, and 4 mile specific.
Great stuff, thanks NERunner
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
NAU women have no excuse - they should win it all at 2024 NCAA XC
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
How rare is it to run a sub 5 minute mile AND bench press 225?
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts