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Improving mile time
Posted on 1/13/19 at 6:27 pm
Posted on 1/13/19 at 6:27 pm
Working on improving my mile/2 mile times and was looking for some tips/workouts that help besides consistency. I lift weights as well with lifts like cleans, clean jerks, snatches, etc. I generally run then lift weights. Thanks in advance!
This post was edited on 1/13/19 at 6:30 pm
Posted on 1/13/19 at 6:37 pm to jackieMoon55
quote:
I generally run then lift weights.
Switch it around?
Posted on 1/13/19 at 6:43 pm to jackieMoon55
Lift m/w/f and run Tuesday and Saturday
Posted on 1/13/19 at 6:44 pm to jackieMoon55
Umm sprints.
Posted on 1/13/19 at 7:04 pm to jackieMoon55
Sprint workouts:
5min warm up
10x30sec all out sprint, 30sec recovery
5min cool down
Work up from there...
5min warm up
10x30sec all out sprint, 30sec recovery
5min cool down
Work up from there...
Posted on 1/13/19 at 7:15 pm to Andychapman13
I run a 5k 3-4 times a week on a treadmill.
First quarter mile at 7 mph then the next quarter mile at 8.5 mph.
Alternate those two speeds for 3 miles, then go up to 10 mph for the last quarter mile.
First quarter mile at 7 mph then the next quarter mile at 8.5 mph.
Alternate those two speeds for 3 miles, then go up to 10 mph for the last quarter mile.
Posted on 1/13/19 at 8:17 pm to TideSaint
quote:
I run a 5k 3-4 times a week on a treadmill.
Not the same
Posted on 1/14/19 at 12:00 am to Andychapman13
quote:
10x30sec all out sprint, 30sec recovery
No, just no. Olympic sprinters can’t even do this. Unless your “all out sprint” is more of a hard stride.
Posted on 1/14/19 at 8:52 am to Pectus
quote:
Not the same
Not the same as what?
You implying running 3.25 miles isn't the same as 5 kilometers?
Posted on 1/14/19 at 8:56 am to bayoumuscle21
What is it that your saying can’t happen specifically? The point of the sprints is to get your HR through the roof, an force your body to recover as much as possible in a short window, then drive the HR up again, as well as getting time in at an extremely fast pace to train your muscles. It’s called VO2max training. I do a 20min warm up, 10x3min sprint/3min recovery and a 10min cool down. But I do full Ironmans, not 1 mile runs.
Obviously the person at hand is gonna be exerting an effort that allows them to get all 10 30 second sprints done, but it’s very common practice in the running community. Often referred to as fartlek training.
Obviously the person at hand is gonna be exerting an effort that allows them to get all 10 30 second sprints done, but it’s very common practice in the running community. Often referred to as fartlek training.
Posted on 1/14/19 at 9:12 am to Andychapman13
He’s saying you can’t “sprint” like that, that long for that many times. It’s your verbiage he’s attacking because you’re using sprint when you’re probably implying 90-95 percent vo2 max.
I get it, it’s easier to say sprint.
One to one work/rest ratio workouts will help with the mile time.
Two to one work/rest ratio workouts will help with the two mile.
ETA (these are not ratio specific distances just a guide line)
The easiest way to get better/faster at running any distance is to run more.
I get it, it’s easier to say sprint.
One to one work/rest ratio workouts will help with the mile time.
Two to one work/rest ratio workouts will help with the two mile.
ETA (these are not ratio specific distances just a guide line)
The easiest way to get better/faster at running any distance is to run more.
This post was edited on 1/14/19 at 9:14 am
Posted on 1/14/19 at 11:03 am to jackieMoon55
5:00 warm up
800m @ mile PR pace
1:1 work:rest
X 6-8
5:00 cool down
Maybe better for 5k time, but will improve shorter distances as well. Can also shorten rest times after you've done this a few times.
800m @ mile PR pace
1:1 work:rest
X 6-8
5:00 cool down
Maybe better for 5k time, but will improve shorter distances as well. Can also shorten rest times after you've done this a few times.
Posted on 1/14/19 at 11:13 am to Andychapman13
Andy he is saying a sprint aka a timed 40 yard dash is considered 100% of VO2 max and is not possible for 30s. He is simply saying that a true sprint is not possible doing that.
This post was edited on 1/14/19 at 11:52 am
Posted on 1/14/19 at 11:29 am to lsu777
Gotcha! I consider a sprint anything inducing a VO2max, whether it be a 5sec 40m or 3min at a 5:15 pace. Also, I assumed the reader would adjust said speed so that the entire workout would be barely on the edge of attainable.
Posted on 1/14/19 at 12:04 pm to Andychapman13
quote:
What is it that your saying can’t happen specifically? The point of the sprints is to get your HR through the roof, an force your body to recover as much as possible in a short window, then drive the HR up again, as well as getting time in at an extremely fast pace to train your muscles. It’s called VO2max training. I do a 20min warm up, 10x3min sprint/3min recovery and a 10min cool down. But I do full Ironmans, not 1 mile runs.
Obviously the person at hand is gonna be exerting an effort that allows them to get all 10 30 second sprints done, but it’s very common practice in the running community. Often referred to as fartlek training.
My point is that your "all out" isn't actually an all out sprint.
For instance, I have a good friend that ran the 400 for LSU, and he couldn't run 30 seconds all out and just take a 30 sec break and then do it again. And 400 runners are the toughest sprinters on the track.
If your just meaning HIIT training then ok, but a true sprint for 30 seconds is crazy. Not to mention doing it again 30 seconds later.
People are even saying now that proper HIIT training should be when you're actually recovered. What I mean is run a 50 yard sprint, if it takes you 2 minutes to recover to do it again, fine. Rather than being locked into a time constraint to start the next rep.
I think our main disagreement though, is the "all out" variable.
Posted on 1/14/19 at 12:19 pm to bayoumuscle21
Well, the difference is also between wha might be best for freshness and muscle recovery vs what is the most effective and fastest way to get said 1 mile pace faster. If I were to do the 30/30’s my HR might go as such 168, 150, 173, 158, 178, 160, 181,etc... that’s called VO2max training and it’s whats done to lower a HR at a given speed hence allowing you to go faster at a given HR. When it comes to improving mile and longer time that’s how you do it. Sprinters (400m) don’t really engage in much VO2max to help their craft, they focus on strength and form which is aided more by longer rest intervals.
Posted on 1/14/19 at 12:25 pm to bayoumuscle21
quote:
For instance, I have a good friend that ran the 400 for LSU, and he couldn't run 30 seconds all out and just take a 30 sec break and then do it again. And 400 runners are the toughest sprinters on the track.
If your just meaning HIIT training then ok, but a true sprint for 30 seconds is crazy. Not to mention doing it again 30 seconds later.
People are even saying now that proper HIIT training should be when you're actually recovered. What I mean is run a 50 yard sprint, if it takes you 2 minutes to recover to do it again, fine. Rather than being locked into a time constraint to start the next rep.
I think our main disagreement though, is the "all out" variable.
there is a difference in all out and sprinting for sure.
i can clock a good 4:30 - 5:30 pace when i'm doing sprints and take a minute or two to recover from it. i've done numerous interval workouts where i can stick around a 5 pace (that's sprinting for a middle aged fat dude) get a bit of rest and hit another. i don't want to, but i can keep doing that for a while, given enough rest.
i was chasing somebody in a race recently and dipped down into the 3 minute mile pace to catch them at the end and held that for a few hundred meters. it didn't kill me, but i couldn't have picked up and kept running for a lot longer after that.
Posted on 1/14/19 at 3:19 pm to 3nOut
quote:
5 pace (that's sprinting for a middle aged fat dude)
I'm not middle aged per se, but troof
quote:
dipped down into the 3 minute mile pace
Only time I go this fast is on something with wheels.
To the OP, mile time requires a lot of speed work, but you still need to be running a lot of base miles to really improve. Obviously this all depends on how serious you are about reaching a particular goal. But I'd be doing something like track work (intervals) in the morning and a 3 to 5 mile run in the evening or something.
Posted on 1/14/19 at 4:56 pm to bayoumuscle21
quote:
For instance, I have a good friend that ran the 400 for LSU, and he couldn't run 30 seconds all out and just take a 30 sec break and then do it again. And 400 runners are the toughest sprinters on the track.
Yep, even as a really, really good 400m guy back in the day, we never ran more then 10-12 200m repeats in a single practice. We had a slightly longer rest time and the running times were significantly under 30 secs per 200m. 30 x 30 sec is a recipe for injury unless you keep the pace really reasonable, which reduces the "speed" benefit, but definitely improves your general fitness.
Yes, being fit is important for good milers, but mainly good milers need to have a good distance base and practice running with speed and pace.
I would suggest first setting a target mile time goal. Then 3 days of medium distance work/week to get the distance base and 2 days/week of 400m repeats on a track to work on speed and pace. Start easily on the repeats, goal is to work up to 6x400m with 1 min rest faster than your target mile pace.
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