mile training for a beginner

if you are training for a track race such as those, you need VERY LOW MILEAGE.

track races are won with speed, and you need to limit your mileage to 30 minutes a day or 4 miles a day.

now you're just intentionally giving bad advice, unbelievable.

did you use that advice 430? thats why u r so f***ing slow asshole

well, instead of critisizing(sp ?) 430, he seems to be the only 1 giving advice, lets read what ideas u have!

naferp

People on this board are probably going to ignore you or make fun of you unless you give a little more info. This behavior is inevitable on an anonymous forum with a young demographic. However, if you can put up with it, you'll learn so much. The sticky threads at the top are a good place to start learning about running.

Regarding your specific question: there is no such thing as a good mile program--there's a good program for each individual.

How much and for how long have you been running? How fast do you usually go? When do you want to run a mile race, in 6 weeks or 9 months?

Impossible to give advice without a starting point of some kind.

Telling us that you are a good athlete means nothing unless we know how fast you currently are. No matter what training you do from here on out, having a starting point is necessary.

youre only training for middle distance track races. if you have good aerobic/jogging ability (which you said you are a decent athlete) then theres really no reason you cant start doing 400meter repeats @ mile goal pace. do 10 of these with 400meter jog recovery 1x a week and shorter intervals such as 10 x 200 @ 800meter race pace with 200meter jog recovery.

all other days are 30 minutes recovery days on a soft, grassy terrain. this is the best possible training you can do for the 1500/mile.

i ran track and cross country in hs, 2x state cross champ in 1991 and 1992 in ny. also ran a 4:10 1600 thats right a 1600 and got 2nd at states in 1992.

had some personal problems at home, never went to college. went straight to the military, had some injuries, along the way.

have been running on and off since high school but not competively. reading about that masters guy trying to break the 4 min in the mile, got me thinking about training for the mile, not the 4 min mile just racing the mile again.

i have not been running in a while, family, job and all that good stuff. i figure i would train for the mile for the next outdoor season and run 5ks on the road as over distance racing.

just setting up a schedule is the hard part, dont know where to go from nowhere!

naferp

naferp, the 5k is the perfect overdistance for the mile. the problem is, they are mostly all on saturdays, and unless you time yourself on the track on tuesday ot wednesday, there really no other time for your track races. i suggest doing this....

sun- off

mon- 12 x 400 or 4 miles depending on if your still sore from last saturdays 5k.

tues- 4 mile recovery run.

wed- 12 x 200 or mile time trial.

thurs- 4 mile recovery run

fri- 4 mile recovery run

sat- mile time trial or 5k race.

best of luck, and im glad you have once again found love for running. thats the great thing about our sport, you can do it for the rest of your life and be as competitive as you want to be and have as much love for it as you want.

cheers

-the430miler

hey 430, thanks, what is my recovery between 400s and 200s.

should i run these workouts at a comfortable pace or push very hard?

naferp

sorry 430 totally did not follow your second post.

thanks

you really shouldn't listen to 430.

check this link out

How to set up a training schedule

1. Count back from the first important race date.

2. Allow a week to ten days for Freshen-up.

3. Allow six weeks (including freshen-up) for Co-ordination training.

4. Allow four weeks for Anaerobic Development.

5. Allow four weeks for Hill Resistance Training.

6. Conditioning training is time left, hopefully 10~12 weeks.

7. Marathon Conditioning Period (10~12 weeks or as long as possible):

A) Conditioning starts with only aerobic running (flat and hills).

B) Then include a day of easy fartlek and strong runs over 5 and 10k.

8. Hill Resistance Period (4 weeks):

Hill training two or three days a week.

One day a long aerobic run.

Other days for leg-speed or easy running.

9. Track Training Period (10 weeks):

A) First 4 weeks: Anaerobic Development Training:

Anaerobic training (i.e.: repetitions, fartlek, etc.) two or three days weekly.

One day a long aerobic run.

Other days for sprint training or easy running.

B) Last 4.5 ~ 5 weeks: Co-ordination Training:

Sharpners, development races (under- and over-distances), fast relaxed runs.

C) Freshen-up: 1 week to 10 days.

Ridiculous. For this guy, I'd go with 430's plan.

I do not think you sould cheat on your girlfriend, try to talk to her about your feelings

thanks