The mile is a tricky distance. It's not a sprint, so you need aerobic stamina and enough speed to make a real race. Even if you are new to running, distance is achievable while experienced street caretakers can push themselves in a new way.
"The mile is a great test of overall fitness," says Michael Olzinski, a treadmill from San Francisco.
First, perform the mileage test (see below). Then do two cycles of the three-week plan courtesy of Olzinski. Retest with the goal of running 30 seconds faster.
Mile Run Test
To warm up, jog for 10 minutes and then perform basic running exercises (high knees, buttocks kicking). Stand yourself up and imagine that the flat stretch is actually uphill. "Do not blow yourself up in the first round," says Olzinski. And make your last lap the fastest. "Give yourself a chance to sprint, which means you'll have to use every effort to the end," he says.
The 3 Week Plan to Make Your Race Fastest Mile
Day 1: Light Strength Work
Run every week 3 sets of 6 to 10 repetitions of the following exercises: lunges (forward, sideways, backwards), row of body weights (with a dumbbell resting on a rig or rings), squat jumps, glute bridges, ending with 1- minute side planks.
Day 2: Power Run
Laps: 6 x 200 m at 1 mile target pace with 90 second break, easy jogging in 6 to 8 minutes. (You should be able to make a call.) Pause 3 to 4 minutes between rounds.
2 laps: 4 x 400 m at 1 mile target pace with 2 minutes break, shaking gently in 6 to 8 minutes. Pause 3 to 4 minutes between laps. Week
5 or 6 x 1000 m at a speed of 5 km. Pause 1 minute between repetitions.
Day 3: Active Recovery / Mobility Training
Join a yoga class, roll it out with a foam roller, and roll it out Do Lacrosse balls, go for a walk, etc.
Day 4: Hill Repeats
Run 2 to 4 minutes on a slope. Jog for 90 seconds on a flat stretch to recover. Repeat 3 to 5 times. As it gets easier, increase the repetition or interval time.
Day 5: Light Strength Work
Day 6: Speed Endurance Run Week 1
Jog 5 minutes then 2 x 10 minutes in a challenging but sustainable pace. Jog 5 minutes and finish with 5 minutes of running.
Jog 5 minutes, then 2 x 12 minutes in a challenging but sustained pace; Jog for 6 minutes between runs. Then gently jog for 5 minutes to cool.
Take your time for a tough 5km run and then subtract 30 seconds from your mile pace. This is your mile goal. Test your mile in the second cycle of the program.