Last year I didn't run winter workouts, and I'm just wondering what I can be at this year for track if I do winter workouts. I want to get better at the mile, my pr from last year is 4:39. What should I do over the winter to better that time?
Last year I didn't run winter workouts, and I'm just wondering what I can be at this year for track if I do winter workouts. I want to get better at the mile, my pr from last year is 4:39. What should I do over the winter to better that time?
My junior year of high school I went from 18:00 for 5k to 10:08 for 3200m.
Over the winter just do tempos and fartleks, no need for a whole lot of speed or workouts. You can occasionally do rep-based workouts where it'll be mile-pace work but with complete rest. Workouts I did over the winter from junior to senior year were:
2 x 2 mile at 11:30 - 12:00
8 x 400 w/ 3 mins rest at 68
6 x 800 @ 2:40 with 400m slow jog
Progression run - 20 mins @ 7:30, 20 mins @ 6:55, 20 mins @ 6:30 or faster
3 x mile @ 5:30 w/ 5' rest
I went from a 18:30 / 4:59 in junior year to a 17:47 / 4:42 in senior year, so you should obviously adjust the workouts for your own kind of progression. But otherwise all of my circumstances were the same as you. I took the winter before my junior year entirely off, and my senior year I did a mix of swimming and light running with workouts.
10:00 3200 to 9:20 3200. Use the summer of malmo plan.
Best workouts were 4-Mile tempo and 5x1600 with 30s rest @ ~5:10 average