ran 4:40 last spring as a Senior in HS.
i have to run the mile for spirit week in college.. I have 5 weeks to train.. i run about twice a week now so ill be starting from scratch pretty much. what should my training schedule look like?
i dont think its unrealistic that i run 5:10-5:20?
how i would do it:
jog 2 miles in the morning, run 2 in the afternoon for a week
jog 2 miles in the morning, run 3 in the afternoon for a week
jog 2 miles in the morning, run 3 in the afternoon then striders for a week
jog 2 miles in the morning, run 2 in the afternoon with the same amount of striders
final week id just do easy 3 mile runs and striders then wing it come race day
4:40 is slow, 5:10 is slower.
Depends on how much mileage you did in HS and how quickly you can build up without getting hurt. I would suggest week 1 being strictly mileage build-up with 2 sets of strides, week 2 still building mileage with 2-3 sets of strides and an easy workout (short tempo or long repeats), week 3 should basically be peak mileage with some solid workouts, same for week 4, then use week 5 to tone things down as needed and do some final race prep.
Of course, all of the above hinges on how much mileage and how much intensity you can take without breaking down. Don't get over-eager and start blasting workouts in week 2.
One month out it's all about intensity. Hit the tempos and repeats hard, don't worry so much about overall volume.