re: I want to run a personal best mile. Recs on training regimen?

quote:

---

What sort of rest times should I be working toward for those quarter miles at 80s or 75s?

---

If you are already in good running shape, I would start of doing 10X400 in 90 seconds. Do that once a week for 3 weeks with a 2 minute rest the first week,90 seconds the second and 1 minute the third. 4th week do 10X400 in 85 seconds w/ 2 minute rest, 2nd week 90 seconds rest....and so on. 7th week do 8X400 in 80 seconds w/ 90 second rest and next week w/ 1 minute rest. 9th week 6X400 in 75 with 90 second rest, next week with 1 minute rest. On a second day of the week, do 800s at half the repetitions of the 400s (i.e. the first week 5x800 at 3 minutes) with double the rest...so 3 minutes in the first week. You should be able to run a 5:30 mile after this. This assumes you are running distance runs at least 2 other times per week.