Everyday man training log: Improving mile PR

Great post! Bookmarked.

With what you are doing on your tempo efforts, I’d say you have the aerobic strength to run well under 4:50 right now.

The Daniels 200/200/400 is a good session. Be honest with the paces and keep them right around 75-77 As you get fitter, start running some 600s at 1:52-1:55

The threshold intervals are also a good session. I’ve had good results with my athletes going a little faster than threshold and resting a little longer. For the athletes that I coach that are around your ability level, a pretty common workout would be 4-5x1200@ mid 4:20 range on a 6 minute cycle (start a rep every 6th minute which gives a recovery of about 90 seconds. Bear in mind, that when we do most of these sessions, they are on a fairly slow cross country loop. Doing on the track might give a low 4:20 high 4:1x.

We pretty much have been doing this session during the fall for my entire coaching career. I read DRF back when I first started coaching. Where I live, it’s really hot in the fall, so continuous tempo efforts are off the table until late September to mid October depending on the year. Cruise intervals made perfect sense as a way to get th threshold training in and not kill my kids. But, I found that they would just sort of naturally gravitate to a pace that was slightly faster than their true LT, and that with trying to get a larger group running together and record times and whatnot the recovery would need to be a little longer.

Then I read all the Tinman stuff about CV training and was like, “of course!”

So, yeah, you’re really aerobically fit, but don’t have much lactate tolerance. Doing some cv pace stuff would be a nice bridge for you from the tempo work into true mile training.

And, I don’t think the 3rd quality session is needed right now. 30s on the fly will make you really sore, have a higher injury risk. Maybe do some strides at faster than mile goal pace with an easy jog back to the start instead.

Thank you all for the input - I honestly appreciate it! I will definitely have to read more stuff about this Tinman CV Training to get a proper view of it.

Those 4x30 fly were meant to be 30m sprints with an acceleration and deceleration of 30-50m. So practically a glorified stride.

@CoachB I really felt that lack of lactate tolerance this morning, but we will be getting to that in the weekly resume on Sunday.

For now, here is what I did last week to build up to this log. I feel it might be interesting for the context.

Week 0 - 20.04.2020-26.04.2020

Mo: am 5k Tempo 18:33, core

Tu: am 4E 4ST, pm 6E, upper body strength

We: am 4E 4ST, pm 6E

Th: am Mile TT 5:10, core

Fr: am 4E 4ST, pm 6E, core

Sa: am 12E, pm upper body strength

Su: am 6E, core

Total: 58miles, 1965m/6446ft elevation gain

I like everything you are doing! Really smart overall approach. Daniels was the first training book I read and is an excellent resource. Keep the 30m flys. Maybe alternate them with 6sec hill sprints every other week. Milers need speed. And I mean pure speed.

Week 1 - 27.04.2020-03.05.2020

Mo: am 2E + 5x(200/200/400w/equal rest)+2E, pm 4E 4ST

Tu: am 4E 4ST, pm 6E, core

We: am 6E, pm upper body strength

Th: am 2E + 5x1Tw/1' + 4x200w/200jg + 2E, core

Fr: am 6E, 4x30m Fly w/ full recovery

Sa: am 12 progressive

Su: pm 4E recovery, core

Monday was my first real R-Type of workout for as long as I can remember. And man it hurt. I got through all of the reps, but I had to dig for the last 400. I hope this will get better with time, or else I have to adjust my usual runs to less elevation so my legs are a little fresher for the track workouts. Would break my heart though, living in the low mountains.

Splits: 36,8/37,4/76,0 37,3/37,2/75,9 37,6/37,7/75,0 37,7/37,6/75,8 37,6/37,7/75,2

Rest was 1’/200.

On Thursday it was pretty windy out and I had to cut short on the 200s because of a thunderstorm rolling through. Nevertheless I really enjoyed the workout despite the gusting wind on #2,4. I decided to run on gravel paths rather than the track, still measured out a nice little 1 mile loop there.

5:51, 6:06, 5:50, 6:11, 5:56

Couldn’t really tell when 200m are over, so I just ran 4x35-37s at the same effort like on Monday.

The 4x30m Fly were a real bummer. My quads hurt significantly the next 2 days. But I think I will adapt to that stimulus. Just to be cautious, I won’t increase the amount nor the length of the reps until I don’t get that sore anymore - should be a great stimulus nonetheless.

On Saturday I went for a progressive long run, speeding up for 20’’/mile every 15’ until I reached 6:40/mile@75’. Had a nice cool down after it.

Total: 61 miles, 1832m/6010ft elevation gain

Just to clarify: Where exactly is the difference between what Tinman describes as "CV" and the "I-workouts" by Daniels? Are they meant to be run slightly slower than I-pace? If I had to take a rough guess, I would estimate my "I" @ 3:17-3:23/k and "CV" @ 3:30-3:25/k. Open for any information on that!

Week 2 - 04.05.2020-10.05.2020

Mo: am 4E 5ST, pm 6x200 + 4x600+ 4x200 (all with equal rest)

Tu: pm 6E 5ST

We: am 4E 5ST, pm 6x400 + 6x200 (all with equal rest)

Th: pm 6E 5ST

Fr: am 4E 5ST, pm 4x30m Fly w/full recovery

Sa: am 12E

Su: am 6E 5ST

Week 2 - 04.05.2020 - 10.05.2020

Mo: am 4E, pm 6x200, 4x600, 4x200, core

Tu: am 6E 5ST, upper body strength

We: am 4E 5ST, pm 6x400, 6x200

Th: pm 6E, 4x30m Fly, core

Fr: am 6E, upper body strength

Sa: am 12E (2000ft elevation) , core

Su: 4E 5ST

Total: 61miles, 2020m/6627ft elevation gain

Monday felt surprisingly good, the 600s were pretty tough though... Definitely improved my form by increasing the cadence on those reps instead of "pounding" @178spm. Overall didn’t feel as fast as last week - probably because of the 30m Flys.

35, 36, 36, 37, 36, 37 / 1:53, 1:50, 1:54, 1:53 / 36, 35, 35, 33

Rest was 1'/200 and 4'-4'30/600

Wednesday was really hot outside and I had to run in the afternoon heat. Was a tiring grind. Legs felt okayish.

1:12, 1:16, 1:15, 1:16, 1:14, 1:15 / 36, 36, 36, 37, 35, 35

Rest was 1'/200

I really felt those 2 track sessions this week. Not familiar with that type of intensity for sure. Upcoming week, 2 days E between the 2w/o should make it a little easier to handle. Additionally I'll incorporate some strength work instead of the Flys, I think I could need some of it because it's mostly my legs that tire/cramp not my cardiovascular system.

Week 3 - 11.05.2020 - 17.05.2020

Mo: am 4E, pm 4x200, 2x800, 4x200

Tu: am 4E 5ST, pm 6E, core

We: am 6E 5ST, upper body strength

Th: am 4E, pm 3x2T w/2'30 4x200

Fr: 6E, 4x30m Fly or Leg strength, core

Sa: 13E

Su: 4E 5ST

Week 3 - 11.05.2020 - 17.05.2020

Mo: am 4E 5ST, pm 6E

Tu: am 4E 5ST, pm 4x200, 2x800, 4x200, core

We: am 6E 5ST, core

Th: am 3x2T w/2', pm upper body strength

Fr: am 6E, 4x30m Fly, core

Sa: am 13E, core

Su: 4E 5ST

Total: 62miles, 1600m/5249ft elevation gain

Tuesday was a really nice workout. I got to run with my friend and I enjoyed it thoroughly. The weather was rather hot and windy but that couldn't bother me.

34, 35, 35, 35 / 2:27, 2:28 / 31, 32, 32, 32

Rest was 1'/200 and 5'/800 light jogging.

Thursday on the other hand was a little bit of a struggle. Still tired from Tuesday's w/o I had a tough time running those 3x2T through the nasty wind, which was blowing through the plains that morning. But I grid my teeth and got it done.

12:02, 12:06, 12:06

Rest was 2' light jogging.

The Flys felt decent this week. I think I got the hang of them now. It still feels unusual taking 5' of rest for 15'' of running though.

All in all I was fairly pleased with the week - especially those 800s.

Next week I probably won't hit 60 miles because I got quite some shifts at work and have to take an exam on top of it.

After next week phase 3 of the Training starts, which I'll cycle through for the entire 6 weeks.

Question for the occasional lads reading this: I am thinking of doing a 1k TT or maybe a 3k TT in that period. When would be the best time to do so? Should I taper for it? If so, how? Any input appreciated.

Week 4 - 18.05.2020 - 24.05.2020

Mo: am 6E 5ST, pm 4E

Tu: am 4E 5ST, pm 5x(200,200,400), core

We: pm 6E, core

Th: am 4E, pm 2x800, 2x600, 2x400

Fr: am 6E, 4x30m Fly, pm upper body strength

Sa: am 13E

Su: am 4E 5ST, core

Week 4 - 18.05.2020 - 24.05.2020

Mo: am 8E 5ST, pm core

Tu: am 4E, pm 5x(200,200,400), upper body strength

We: am 6E, core

Th: am 2x800, 2x600, 2x400

Fr: am 6E, pm upper body strength

Sa: am 13E 5ST, core

Su: am 6E 5ST, core

Total: 60miles, 1560m/5118ft elevation gain.

My Tuesday w/o was run just 3h after my morning run. I would‘ve liked to take a longer rest between the two, but I wouldn‘t have been able to fit everything in the day otherwise. Therefore felt really tired and additionally the blazing sun did its part. I ended up struggling to get through, especially on set #3.

35, 37, 1:15 // 36, 36, 1:15 // 36, 35, 1:14 // 36, 37, 1:15 // 36, 36, 1:14

Rest was 1'/200m jog.

Thursday on the other hand was a solid effort. Despite the hot temperatures, I tried to stay relaxed and keep the reps close to 5:00/mile pace. Went out a little bit too easy on the second 800 (split 1:18), but closed the second lap in 1:12. Once I hit the 400s I decided to pick up the pace just a tad bit, finishing with a speedier 1:10.

Felt more focused on the training today. I'd be glad if my friend could join me on a workout in the next two weeks - makes it easier on the mind.

2:31, 2:30 // 1:53, 1:52 // 1:13, 1:10

Rest was 1'/200m jog.

I am thinking of taking it a little bit easier next week, at least in terms of mileage. Planning out 45miles, but If I feel alright might just leave it at 60. When it comes to running I pace, I'm certainly unsure to what pace I should aim for... but hopefully going out in 3:20/k and work from there will do me good.

Quick note: Is anyone reading this?

Week 5 - 25.05.2020 - 31.05.2020

Mo: am 4E 5ST, pm 6x800I w/400jog, core

Tu: am 6E, pm core or a 30' swim

We: am 4E 5ST, pm 8x400, upper body strength

Th: am 6E, core

Fr: am 4E, 4x8'' Hill sprints

Sa: am 12E w/4miles alternating 6:15/5:50, core

Su: OFF

Week 5 - 25.05.2020 - 31.05.2020

Mo: pm 6x800I w/400jog, core

Tu: am 5E, pm 7E 5ST, core

We: am 4E, pm 8x400, upper body strength

Th: am 7E, core

Fr: am 4E, pm 6E, 4x8'' Hill sprints, core

Sa: am 13E

Su: OFF

Total: 60miles, 6161ft/1878m elevation gain

Monday was really tough. I was somewhat tired and couldn't run as fast as I'd like to.

2:41, 2:41, 2:41, 2:41, 2:42, 2:42

Rest were 400m jg in 2:20-2:50

Wednesday felt decent. Enjoyed pushing the pace on the last two reps.

1:14, 1:14, 1:14, 1:14, 1:11, 1:12, 1:10, 1:10

Rest were 400m jg in 2:30-3:00

Skipped Saturday Threshold/long run combination because I felt way too exhausted for that.

Week 6 - 01.06.2020 - 07.06.2020

Mo: am 4E, pm 5x600, 4x200, core

Tu: am 4E 5ST, pm upper body strength

We: am 4E, pm 5x1k w/3' rest, core

Th: am 6E 5ST

Fr: am 4E, pm 4x1T w/2' rest

Sa: am 6E

Su: pm 6E

I like the kind of stuff you are doing. You are really far out and doing some really good workouts. I think by the end of this(since you are about a quarter in), you could probably end up in the range of 4:20-4:40.

Question: the 400m workout was at mile pace? I am talking about the Wednesday workout.

Good luck-EGF :)

ElGuerroujFan wrote:

I like the kind of stuff you are doing. You are really far out and doing some really good workouts. I think by the end of this(since you are about a quarter in), you could probably end up in the range of 4:20-4:40.

Question: the 400m workout was at mile pace? I am talking about the Wednesday workout.

Good luck-EGF :)

If I get close to 4:30 I'd be more than surprised. Just the thought of running 67s/400m makes me feel uncomfortable, let alone running them. Sometimes miracles happen, but firstly rarely in this sport, and secondly I wouldn't count me in on that one. So 4:45 seems eager, but more realistic to me right now. I appreciate your optimism though!

The 400 were mile pace effort. As recovery I jogged one lap really easy, maybe even walked the last 30m.

Week 6 - 01.06.2020 - 07.06.2020

Mo: am 4E, pm 5x600, 4x200, core

Tu: am 6E, pm upper body strength

We: am 4E, pm 5x1k w/3' rest, core

Th: am 6E, core

Fr: am 4E, pm 30' T, core

Sa: am 8E, upper body strength

Su: pm 4E

Total: 62miles, 1769m/5803ft elevation gain.

Monday was pretty hot and sunny. Didn‘t hold me back from doing a solid workout. Really had a blast of joy during the 200s

1:49, 1:52, 1:51, 1:54, 1:52, 30, 32, 31, 31

Rest was 1'10''jg/200m run

Felt horrible on Wednesday. Sore from track on Monday and strength work yesterday evening.

Faded badly towards the end. Probably better to start them off a little slower @3:25 and keeping them constant for all the reps.

Was accompanied by a slight breeze and light blue sky, beautiful weather. Maybe it wasn‘t a bad day altogether

3:22, 3:23, 3:23, 3:22, 3:31

Rest was 3' jg

I decided to do the tempo on Friday, even though the wind was devastatingly strong, because there is no weather improvement in sight and rain is lingering beyond the horizon for tomorrow.

Kept the pace nice and controlled, did my best not getting disheartened.

6:10/mile avg.

I am slowly losing motivation because the faster reps kinda tire me out. Will skip the VO2Max session this week in favor of a solid Tempo unless I am really digging it on Thursday.

Week 7 - 08.06.2020 - 14.06.2020

Mo: am 4E, pm 1000, 800, 600, 400, 200 w/800,600,400,200 jg

Tu: am 8E, core

We: am 4E, pm 8E 5ST, core

Th: am 4E, pm 4T

Fr: am 12E, 4x30m Fly, upper body strength

Sa: pm 6E, core

Su: pm 6E

Week 7 - 08.06.2020 - 14.06.2020

Mo: am 4E, pm 1000, 800, 600, 400, 200 w/800,600,400,200 jg

Tu: am 8E, core

We: am 4E, pm 7E

Th: am 27' T, pm upper body strength

Fr: am 10E, 4x30m Fly, core

Sa: pm 7E, core

Su: pm 4E, core

Total: 61miles, 2054m/6738ft elevation gain.

Felt decently well during Monday's w/o.

Could‘ve gone harder on the 1k, but didn‘t feel the necessity to do so.

3:00, 2:35, 1:53, 1:13, 36

Rest was 1'/200m jg.

Went out a little bit too aggressive in the tempo on Thursday, which I regretted in later parts. But overall a solid effort.

27:00 @ 6:00/mile

Week 8 - 15.06.2020 - 21.06.2020

Mo: am 4E, pm 6E, core

Tu: am 12x200, upper body strength

We: am 7E, core

Th: am 16E

Fr: am 6E, upper body strength

Sa: am 6x800, core

Su: pm 4E, core

Week 8 - 15.06.2020 - 21.06.2020

Mo: am 4E, pm 6E, core

Tu: am 12x200, upper body strength

We: am 7E, core

Th: am 17,5E 3300ft elevation gain

Fr: am 6E, upper body strength

Sa: am 6x800, core

Su: pm 4E, core

Total: 60miles, 2345m/7693ft elevation gain.

Tuesday was really funny and worthwile. Picked up the pace towards then end. Still struggling with those 32s but will get the hang of it soon. Incorporating some 100m sprints will help with that I suppose.

35, 35, 34, 34, 34, 34, 34, 33, 33, 33, 32, 32

Rest was 90'' jg.

Should I be aiming for 72/400 in the last few weeks? Any opinions on that?

The Long run on Thursday was a spontaneous ascent to the nearest point of view. In the end I accumulated almost 18miles and climbed around 3300 ft. Really felt that the next days, but I don't regret a single step I made that day. The view was fantastic and my mind could clear up from all the work and family stuff.

I wanted to run those 800's on the track, but when I got there it was closed. So I had to do them on the roads. Felt way harder than I expected.

2:43, 2:41, 2:44, 2:40, 2:42, 2:35

Rest was 2'

Week 9 - 22.06.2020 - 28.06.2020

Mo: am 4E, pm 2x600 (1:48), 6x400 (72-70), core

Tu: am 4E 5ST, pm 6E

We: am 4E, pm 6x1k @3:30-3:20 cutdown w/2', core

Th: am 6E, upper body strength

Fr: am 6E 4x30m Fly, core

Sa: am 20' T

Su: am 4E 5ST

Week 9 - 22.06.2020 - 28.06.2020

Mo: am 4E, pm 6x400, 3x400 w/30'', core

Tu: am 8E, pm 2E, upper body strength

We: am 20'T, pm upper body strength

Th: am 8E, core

Fr: am 12x400 w/1', pm core

Sa: am 8E, pm 4E, upper body strength

Su: am 5E, core

Total: 62Miles, 1876m/6154ft elevation gain.

Did those 400's a little bit quicker than planned. Got through them rather fine, though the last 3 with just 30'' were too hard.

1:12, 1:11, 1:11, 1:09, 1:08, 1:08 // 1:20, 1:20, 1:20

Rest was 2'40'' for the first 6 and 30'' for the last 3.

Had to learn it the hard way it is finally summer here. Completely overheated during those 20' and struggled getting through them. From now on 10' tempo cruise intervals as maximum duration.

20' @ 6:02/mile

Friday I intended to do 6x1k, but again it was a brutal heat and humidity out. Decided to break it up into 400's with 1' recovery jog. Was harder than I anticipated.

1:21, 1:20, 1:19, 1:22, 1:19, 1:19, 1:18, 1:20, 1:18, 1:20, 1:20, 1:20

Week 10 - 29.06.2020 - 05.07.2020

Mo: am 4E, pm 5x600, core

Tu: am 8E, pm upper body strength

We: am 8E 5ST

Th: am 4E, pm 6x1k w/3'

Fr: am 6E, 4x30m Fly

Sa: am 15E, pm upper body strength

Su: pm 4E, core