3 Days a Week Mile Training

how about wrote:

5 miles easy twice a week. 6x800 comfortably hard once a week.

But yeah, you are the laziest hobbyjogger I ever heard of. you cant say "I want to be good" and then "how do iget good without trying"

whata gooober

r u illiterate

Reality is real wrote:

Have you actually run an all out mile recently? If so, what was your time?

A 48 minute 10k indicates you haven't worked much on your aerobic development. The mile is largely an aerobic event, especially for slower runners.

The person above who said run 10 miles a day 3 days a week is right. You need to develop aerobically so that you can run faster.

No, I plan to run one at the start of the training. I am way too slow for my age group, I figured to build up the mile for a year, then 5k for a year and maybe 10k after.

Hardloper wrote:

Main suggestions:

* Do a mile time trial every 2-3 weeks, don't wait 10 weeks. You can warm-up 1 mile, do a mile time trial, and then run e.g. 5 miles easy instead of a 7-mile "long run."

* Vary up the intervals more... 4x400 is okay at first but do 200's, or 6-8x400, or 150m sprints, or hills some weeks. Also do some easy running before and after to get more miles in.

I guess the thought is to taper into the time trail by building strength and then resting up. But yeah maybe cut it down to 3 week blocks. With maybe a small taper every third.

It seems like a good idea to be doing even shorter distance than the 400m since speed is my immediate problem.

Thanks!

bapoh wrote:

Reality is real wrote:

Have you actually run an all out mile recently? If so, what was your time?

A 48 minute 10k indicates you haven't worked much on your aerobic development. The mile is largely an aerobic event, especially for slower runners.

The person above who said run 10 miles a day 3 days a week is right. You need to develop aerobically so that you can run faster.

No, I plan to run one at the start of the training. I am way too slow for my age group, I figured to build up the mile for a year, then 5k for a year and maybe 10k after.

Ok. I don't think you are slow as much as you are simply undertrained. You are not going to run fast(er) on a handful of miles a week unless you are very talented.

Run a mile time trial as soon as you can. On 3 days of running a week, just focus on running as much as you can on those days. Whether it's 5 or 10 miles a day, run easy and throw in some faster running at the end of these runs. If you are planning on improving at the 5k/10k in the future, you'll need as much mileage as you can get.

Speed work is the icing on top of the cake, but first you have to bake the cake. Run a time trial to see where you are at, then build a better base for 4-6 weeks, then do some speedwork for a few weeks and run another time trial in the mile.

Good luck.