Guys I need endurance running workouts for my 5 minute mile race.my endurance is worce need help
Guys I need endurance running workouts for my 5 minute mile race.my endurance is worce need help
6x400, 6x200 @ mile pace
Here's a simple approach:
(Without more info) If you are at the 5-minute level, I'd guess that you would probably benefit from improved aerobic fitness. Easy runs 4-5 days per week, slowly building up to 45 minutes each day.
One day per week, alternate a long slow run (building up to 90 min) OR a tempo run at threshold pace (building up to 20 minutes).
One day per week, alternate 8 x 400m @ 75 sec with 400m jog recovery OR a faster-than-race-pace workout like 4 x 300m or 6 x 200m with recovery back to 120 heart rate.
As you approach 4:30, you will need a better plan but I believe this should work fine for now. If you give it 3-6 months with an occasional TT to replace a workout, then ease up on mileage and take an extra rest day before your big race, you should see some improvement.
Have fun and good luck!
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