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I want to run a personal best mile. Recs on training regimen?
Posted on 8/20/18 at 3:27 am
Posted on 8/20/18 at 3:27 am
As a personal goal I trained for a mile run when I was 28 and ran my personal best of 5:56 (I know this is slow btw but I don’t care this is a personal goal sort of thing). I am 35 now and I want to give it another go. My target goal is 5:38.
I had a sort of workout plan doing quarter and half mile splits to improve my mile time back when I was 28, and I can recreate that if I need to, but I was hoping someone on here had some more structured (or better) advice. TIA
I had a sort of workout plan doing quarter and half mile splits to improve my mile time back when I was 28, and I can recreate that if I need to, but I was hoping someone on here had some more structured (or better) advice. TIA
6
Posted on 8/20/18 at 11:37 am to gorillacoco
I have no idea, but if I ran a 5:56 mile, I would brag about it.
Posted on 8/20/18 at 11:48 am to gorillacoco
quote:
As a personal goal I trained for a mile run when I was 28 and ran my personal best of 5:56 (I know this is slow btw but I don’t care this is a personal goal sort of thing).
that's not slow at all showoffassface. anything under 7 and you're probably in the top 25% of humans on earth. now among people who run... sub 7 isn't spectacular by any means, but a sub 6 minute is for sure.
quarter and halfs are probably your best bet. i don't think excelling at anything under a 400 will help you with a mile except for fast twitch closing in the last bit of your mile.
Posted on 8/21/18 at 7:58 am to gorillacoco
If you're training at a track (as opposed to a road) and you have some open strait area, I suggest throwing in some 100m (yd) sprints about once a week at the end of your workout. Been many years since I've trained seriously but I remember that being some we did back in the day.
Posted on 8/21/18 at 9:53 am to gorillacoco
Quarter repeats are your friend. Many ways to run/program, but always run them faster than your target pace, especially when training for the mile.
5:38 is your goal which is about 85 sec quarters. Work your way up to 6 x 80 sec or 4 x 75 sec and you will hit your time no problem.
5:38 is your goal which is about 85 sec quarters. Work your way up to 6 x 80 sec or 4 x 75 sec and you will hit your time no problem.
Posted on 8/21/18 at 3:47 pm to NOLALGD
What sort of rest times should I be working toward for those quarter miles at 80s or 75s?
Posted on 8/21/18 at 9:43 pm to gorillacoco
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.
Posted on 8/22/18 at 8:35 am to gorillacoco
Zappas had a great response with good plan, I agree with everything he said.
My thought on rest times is it really depends on your base fitness level, generally 2 minutes is a good balance, I wouldn't go any longer than 3 minutes. Once your fitness improves you can work down to 90 secs, or even 1 minute.
My thought on rest times is it really depends on your base fitness level, generally 2 minutes is a good balance, I wouldn't go any longer than 3 minutes. Once your fitness improves you can work down to 90 secs, or even 1 minute.
Posted on 8/22/18 at 8:49 am to gorillacoco
I don't run for exercise and don't think I could get anywhere close to breaking a 6 minute mile (early 40s now). When I was in HS, I did the two mile race once at 11:05.
That was my fastest time and helped greatly by having one of my best friends finish just ahead of me. I was trying to catch him the entire time and it took all of my will to keep up. Find someone that runs a 5:30 mile and try to stay with him (in addition to the other recs you've already rec'd).
That was my fastest time and helped greatly by having one of my best friends finish just ahead of me. I was trying to catch him the entire time and it took all of my will to keep up. Find someone that runs a 5:30 mile and try to stay with him (in addition to the other recs you've already rec'd).
Posted on 8/22/18 at 1:24 pm to litenin
When training for the mile in high school I remember doing 1 mile 2 mile 1 mile days, followed by stadiums.
See if you can get in touch with a local high school track coach they might be able to give you some tips.
I remember the days of weighing 135ibs and running under 5min miles.... I haven't sniffed sub 7 in over 10 years.
See if you can get in touch with a local high school track coach they might be able to give you some tips.
I remember the days of weighing 135ibs and running under 5min miles.... I haven't sniffed sub 7 in over 10 years.
Posted on 8/22/18 at 8:50 pm to gorillacoco
(no message)
This post was edited on 11/5/18 at 5:35 pm
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