8- WEEK PLAN TO BREAK A SUB-6-MINUTE MILE
Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
1 | One hour easy | Off | 8X200 meters @ 45 sec. Jog half a lap between each. | 30 Minutes easy | Hill repeats: 4x90 seconds hard | 40 minutes easy & weights | 30 minutes easy |
2 | One hour easy | Off | 4x400 meters @ 90 sec. jog half a lap between each. | 30 Minutes easy | 20 minute tempo run. | 40 minutes easy & weights | 30 minutes easy |
3 | One hour easy | Off | 2x400 meters @ 88 & 98 sec.jog half a lap beteen each then run 1x800 meters @ 3:00. | 30 Minutes easy | Hill repeats: 5x90 seconds hard. | 40 minutes easy & weights | 30 minutes easy |
4 | One hour easy | Off | 10 x 200 meters @45 sec. with 1 minute jog in between. | 30 Minutes easy | 20 minute tempo run. | 40 minutes easy & weights | 30 minutes easy |
5 | One hour easy | Off | 1 x 800 meters @ 88-90 sec. half lap jog, 1 x 800 meters @ 88-98 seconds. | 30 Minutes easy | Hill repeats: 5x90 seconds hard. | 40 minutes easy & weights | 30 minutes easy |
6 | One hour easy | Off | 4 x 400 meters @ 90 seconds with 2 minute jog in between. | 30 Minutes easy | 20 minute tempo run. | 40 minutes easy & weights | 30 minutes easy |
7 | One hour easy | Off | 1 x 800 meters at 88-90 sec. half lap jog, 1 x 800 meters @ 88-98 seconds. | 30 Minutes easy | Hill repeats: 7x60 seconds hard. | 20 minutes easy & weights | 30 minutes easy |
8 | One hour easy | Off | 6 x 200 meters 43-44 seconds with 1 minute jog in between. | 30 Minutes easy | OFF | 20 Minutes Easy | Race Day or Time Trial |
Warm up: Be sure to jog for 10 minutes before beginning your track workouts or hill work. Jog for 10 minutes after the workout to cool down.
Tempo Runs: Your breathing should be hard with the effort on a scale of 1 to 10 (one being the easiest and 10 being all out). For tempo runs, your effort should register about a 6 or 7.
Hill repeats: find a mild-to-moderately inclined uphill. Use good form on your hard runs up, keeping your head up and spine perpendicular to gravity. Walk down the hill for recovery and repeat. These workouts will help you activate your power muscles.
Weights: Go to your local gym and run through a basic 30-minute circuit. Be sure to include exercises for your stomach muscles and back, hamstrings and quadriceps. Strength training is a smart addition to your overall program, helping you to prevent injuries and eek out a bit more power.