Good Workouts for 1-mile

Bump.

It's not going to negatively impact your running, but it won't help much either. Just look up workouts from actual training programs and use those.

These are useless workouts. With your times you probably lack talent so the most important thing is to build strength and guts. Up your mileage now- 5 miles morning and afternoon. Do lots and lots of intervals (400s, 800s, and mile reps) as hard as you can sustain 3x a week. i.e. 25x400, 12x800, or 6xmile. As for getting ready for goal races- take it easier for 3 days and then race for blood.

Looking for special workouts yada yada is the main problem with high school distance running in America today. For under trained athletes with limited talent running harder and more is the most important thing.

You won't get injured if you get enough sleep and run on soft surfaces.

Recyclops, what workouts have you been doing leading up to this? A better bang for your buck would be to focus on being able to nail a solid 3-5 mile tempo around projected 10k-half marathon pace and doing 60-100m sprints at top speed. You'll be surprised how much fitness you'll gain by hitting these workouts.

Recyclops wrote:

Can I get advice on good workouts to do 2-3 weeks away from a goal race (I am still a month away from doing this workout).

I had planned a workout of:

2x (600, 400, 300, 200, 100) @ mile race pace- rest is a jog equal to the distance of the last completed rep and 4 min between sets. This is followed up by 3x300 @ 800 pace w/ 500m jog rest.

Goal is to simulate the race and get in lots of running at race pace with plenty of rest to build economy.

Another workout I was working on (for slightly closer) was:

3x(500 @ mile pace,1:00 rest, 300 @ 800 pace) w/ 4min rest

How are these workouts? Too hard? Should i do longer reps with more rest?

2:03/4:30 guy on 35 mpw

Have been doing a weekly tempo at around 5:40 pace (3mi) for a long period of time. Have been doing VO2max intervals (6x1k, 3xmile) for a few weeks, transitioning into 600s, 400s, and 200s at race pace etc.

Do some pure sprint work prior to those workouts. Develop pure speed before you develop speed endurance. Many distance coaches and athletes think that speed for a distance runner means 800m or mile pace work. Technically even a 100m sprint has some element of speed endurance. But working on your all out speed while maintaining the tempo work will tend to make your tempo's better, make you less vulnerable to injury, and help you have a better transition to race pace work once you start.

You're tempo is good; now work on extending the length of it with control.

I did a block of hill work during my base phase and think my speed has really gotten better than when I set my PRs. I'm more wondering what kind of workouts should be done in the last weeks before a key race (states) to be ready.

Recyclops, the workouts you describe in your OP are far better than anything else proposed so far. The advice you're getting in this thread is idiotic.

Your peak race is coming up. As you get close to that, your workouts should be getting more and more specific - closer to your goal race pace for your target event, in this case, the mile.

Focusing on pure sprint speed and tempo runs or long intervals makes sense for base phase, but now? Madness. You should still be doing some of both for maintenance, but those aren't your key workouts for a mile race.

I don't know if your workouts are perfect, but they make a heck of a lot more sense than anything else so far.