I am fresh man to running .need a 5 month training plan to run 1 mile at 4:50 minute or under it in 5 month training

You have 1 month to get used to 40 miles per week.

Pick two of the following workouts to do per week:

10x400, 2" rest

5x800, 4" rest

5x1200, 3" rest

5x600, 3" rest

On the other days do continuous runs at either a moderate or easy effort, depending on how you feel.

Can you give more detailed daily basis training plan

Do the workouts very hard and not all-out. The rest is simple. Running is not complicated.

aranya wrote:

Can you give more detailed daily basis training plan

Yes.

Don’t do the workouts two days in a row.

You’re welcome.

Aranya wrote:

Hi, Ian a freshman in running I don't have that much running base,I need to run 1 mile on 4:50 minutes or under it,can anyone give me a 5 month training plan to achieve my goal

Not gonna happen.

No you don't "need" to run a 4:50 mile by X date.

Just join the team, train properly, and see what you can do.

Are you capable of sub-100 seconds 600m TT today? You are talking sub-4:50 in a month. If you cannot do a 1:40 600m TT today, you won't race sub-5:10 within a month.

Hey

Ran 4:22 in highachool self coached

I’ve since run in college (D1) and run a 2:27 marathon. I would be thrilled to help coach you for free, I do this sort of thing for fun. If you are interested email me at

markwillsummers@gmail.com

Build up to 30-40 min a day over the course of the summer 6 days a week. Take off the 7th day but still stay active

After about a month of doing that you should be used to the volume and start running workouts, some examples are steady runs that you keep a continuously moderate pace for 20-30 min. Or Fartlek where you speed up every 3 telephone poles then go easy the next 3 for 20-30 min.

Along with that, do a few 5x10 sec hill sprints on your hard days with full recovery.

Then when you get in season listen to your coach and do as he says and just trust the training. You've worked a lot by then so it's time to let it pay off.