Hi can anyone give me a solid 1600 meter under 5 minute training plan

Run more

Ugh.

Run 20 miles per week.

Do track work three times a week.

Since you're starting out so slow, do 200/400 repeats with equal rest time.

Keep the other days at "60% effort".

Do short 50 meter sprints with long rest as frequently as you do track work.

Don't be a p****.

Alphas only.

nirmal wrote:

Can anyone give me a 1600 Meter training plan under 5 minutes currently I run a 7 minute mile

Here is a sample week of my 14 and 16 year old females that have run sub 5 minutes for 1600min the past two weeks. Please adjust to your level of fitness

A two week sample

Monday 30-35minute of very easy running

Tuesday (track session) 1k threshold in 4 minutes 5x400m at 3k pace on 2:30 cycle about 80 seconds per lap 3 minutes rest 5x200 at 1500m pace on 90 second cycle

Wednesday 30-35 minutes (14 year old doesn't run on this day)

Thursday (on grass) 1500m threshold at 4 min k pace + 5x600 as 200m fast 200m jog 200m fast fast is 3k pace + 5x100m at 800m pace with 100 walk

Friday OFF

Saturday 9k run through hills

Sunday 12k easy run

good luck!

coahc wrote:

nirmal wrote:

Can anyone give me a 1600 Meter training plan under 5 minutes currently I run a 7 minute mile

Here is a sample week of my 14 and 16 year old females that have run sub 5 minutes for 1600min the past two weeks. Please adjust to your level of fitness

A two week sample

Monday 30-35minute of very easy running

Tuesday (track session) 1k threshold in 4 minutes 5x400m at 3k pace on 2:30 cycle about 80 seconds per lap 3 minutes rest 5x200 at 1500m pace on 90 second cycle

Wednesday 30-35 minutes (14 year old doesn't run on this day)

Thursday (on grass) 1500m threshold at 4 min k pace + 5x600 as 200m fast 200m jog 200m fast fast is 3k pace + 5x100m at 800m pace with 100 walk

Friday OFF

Saturday 9k run through hills

Sunday 12k easy run

good luck!

Come on. The OP didn't even say whether he/she had even done any running at all before the 7:00 TT. What would be threshold pace? He/she certainly doesn't have a 3K PR.

For the time being, the OP needs to put in some miles. Maybe start at 20 mpw?

Can you give me a 3 month training plan with weekly basis training plan

nirmal wrote:

Can anyone give me a 1600 Meter training plan under 5 minutes currently I run a 7 minute mile

No one will be able to give you a "solid" plan with so little information. How long have you been running, how much do you run, etc. are all things someone would need to know. I'd begin by saying that I suspect you need to run more than you're doing but that's just a guess because I don't know how much you're running.

Run high mileage.

Step 1: Make sure you have legs

Step 2: Run a mile in less than 5 minutes