Need help to run a mile under 5:30 minute.in good shape has some running economy and have 3 months to train help me
Need help to run a mile under 5:30 minute.in good shape has some running economy and have 3 months to train help me
How fast can you run a mile right now? How much time do you have?
Currently run a 7 minute mile.i have 3 months
Why You need to do that?
Start proper training and after some years, You will run faster than 5.30
If you can do this in 3 mos, then it's just about going from out of shape to basic fitness. I'd do it like this:
Mon-Fri easy run, building up distance. Plus 3-6 x 50-100m strides
Sat ALTERNATE long slow easy run, building up to 90 minutes OR track warmup, 8 x 400m with double time recovery. Aim for 5:30 pace or a bit faster, say 1:20-1:22. When you can do this, start reducing recovery down to equal time recovery.
Sun off, rest