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What workout regimen should a Miler do?
I am a freshman track and field/ indoor track / XC runner. I am 6ft tall, 138 lbs. I currently bench 3 reps of15 lifts at 100 lbs. What would be a good workout routine for me. I run everything from the 4 x 400 m relay to the 3200 m steeplechase.
2 Answers
Interval work! fartleks help too...
What Roger Bannister (the first sub 4 minute miler) did was run 10 sub 60 second 400's every day with two minutes rest in between each 400m... you didn't tell your times, so adjust that to your abilities. For example if you are trying for a 5 minute mile do 8 sub 75 second 400s with two minute rest in between or something like that.
You also sound somewhat disproportioned, if you are 6 feet tall and only 140 lbs, and can bench 3 reps of 100 15 times, thats great and all but just benching won't help a mid/distance runner as much as squats, leg press and ab work, and running in general.
I'm not your coach or trainer so you should probably do the workout they assign to you, but yeah good luck with that mile.
What Roger Bannister (the first sub 4 minute miler) did was run 10 sub 60 second 400's every day with two minutes rest in between each 400m... you didn't tell your times, so adjust that to your abilities. For example if you are trying for a 5 minute mile do 8 sub 75 second 400s with two minute rest in between or something like that.
You also sound somewhat disproportioned, if you are 6 feet tall and only 140 lbs, and can bench 3 reps of 100 15 times, thats great and all but just benching won't help a mid/distance runner as much as squats, leg press and ab work, and running in general.
I'm not your coach or trainer so you should probably do the workout they assign to you, but yeah good luck with that mile.
Your workouts should be intense but not too bad.. Here is an example of what a 1 week workout should be.
And before each run---- STRETCH!
Day 1: easy 3 mile run. Nice slow, just to get back into it. If that is way out of line, just do 2, but since you did XC, it shouldnt be a problem. After, lift weights for about a half hour.
Day 2: Since you do 400s, today work on 400s. Run about 6 400's at around 63-65. I dont know your times, but adjust accordingly.
Day 3: 4 800's. Followed by a cool down mile run.
Day 4: Repete miles. Run a mile at race pace, 5 min break, run a mile, 4 min break, run a mile... your done.
Day 5: Break
Day 6: Ladder --> 400, 600, 800, mile, mile, 800, 600, 400. Dont go all out, its all about pace.
Day 7: By now you should be plenty sore, so go run 4 miles. Its a jog, so dont go all out!
And before each run---- STRETCH!
Day 1: easy 3 mile run. Nice slow, just to get back into it. If that is way out of line, just do 2, but since you did XC, it shouldnt be a problem. After, lift weights for about a half hour.
Day 2: Since you do 400s, today work on 400s. Run about 6 400's at around 63-65. I dont know your times, but adjust accordingly.
Day 3: 4 800's. Followed by a cool down mile run.
Day 4: Repete miles. Run a mile at race pace, 5 min break, run a mile, 4 min break, run a mile... your done.
Day 5: Break
Day 6: Ladder --> 400, 600, 800, mile, mile, 800, 600, 400. Dont go all out, its all about pace.
Day 7: By now you should be plenty sore, so go run 4 miles. Its a jog, so dont go all out!
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