I will be doing a mile in 2.5 weeks and the training I've been doing hasn't prepared me for it. The fastest I've been running in training (other than strides) is 5k pace, and barely any of that. Mostly 10k pace and slower.
I was thinking I should dive straight in to mile pace and faster workouts with long recoveries to get used to going anaerobic and simply get my legs and stride accustomed to race pace.
Can anyone suggest 4-5 workouts to do between now and then as a good build up / prep?
3x400 w/6-8 min rest @ 800, 3x150 w/ 4-5 min rest @ Fast
10x400 w/ 90 sec rest @ current MP
You'll be fine, a couple fast workouts will do a lot... I'd be way more concerned it you hadn't been doing that longer base work and only speed stuff and feeling like you weren't prepared... Because then I'd say it's too late because you've missed out on your base phase.
Just running a few workouts the next 2 weeks with 200/300/400 meter reps at or slightly faster than mile pace will get you there. And maybe a longer workout of 600 + 500 + 400 + 300 + 200 + 100 at mile pace with 2 minute standing rest after the 600 & 500 and a minute after the 4, 3, and 2
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year