Mile advice

S

Sofia272727

Member
Joined
May 22, 2020
Messages
12
I contacted @Runningmaniac for some advice on the CFA mile, and his advice helped me decrease my time from 8:26 to 7:58 (thank you!). He said:
  • Mile repeats. Just running a fast mile with enough rest in between to be able to run at a similar pace. PRO TIP: do NOT gas it in the first repeat. Its better to be faster in later repeats then slower.
  • 400m intervals: I like 16 x 400m intervals where you almost sprint 400m then jog/walk 400m. You will do 2 fast miles and 2 miles of recovery in the workout
  • General distance runs: Do runs of at least 45 minutes. Not EASY but at a moderate level
  • LSD (Long Slow Distance) do runs of at least 50 minutes (to start, increase time minimums with fitness level) at an easy pace. What I tell my runners is start off at an easy pace that you think is almost too slow, then back off even more. These increase your endurance and strength your heart.
 
Also doing strides before and after you run can help cut down your times a lot! It's like a 100m easy sprint, focusing mostly on form and practicing your sprint for the end of the mile. Take about a minute break in between. I like to do 2 before and 4 after I run. It's super helpful to practice running fast when you're tired and doing these regularly really add up.
 
The 1-2 mile run is not a long-distance but a long sprint. Almost all training recommendations are that you do sprints, 220s, 440s, 1/2 mile intervals. I did this helping my DD prepare for the "Cooper Test" (a 1.5 mile run) for high school soccer tryouts. I can't remember exactly how much she improved, but in a matter of a couple of months, she shaved quite a bit of time off of her run and made the team.
 
UHBlackhawk said:
The 1-2 mile run is not a long-distance but a long sprint. Almost all training recommendations are that you do sprints, 220s, 440s, 1/2 mile intervals. I did this helping my DD prepare for the "Cooper Test" (a 1.5 mile run) for high school soccer tryouts. I can't remember exactly how much she improved, but in a matter of a couple of months, she shaved quite a bit of time off of her run and made the team.
Click to expand...
Do you mind giving me that training regimen? I am now training for my 1.5 mile run.
 
Sofia272727 said:
Do you mind giving me that training regimen? I am now training for my 1.5 mile run.
Click to expand...
I am attaching a link to Stew Smith's advice on how to improve. BTW, anything written by Stew Smith on fitness is helpful. I think there is a pdf that may be on this website if you search his name. Some things he mentions in passing or other things I have people do that are similar-
1. Fartleks. Swedish for man, this sucks. Seriously, it's Swedish for "fast/slow". Stew mentions these. They are a GREAT workout. Do a warm-up of about 5 minutes. Then alternate sprints followed by a slow jog. You can use a "split trainer" on a smartphone timer or use trees, telephone poles, anything like that to break it up. You want to sprint all out for about 15 seconds, then jog/walk for about 45 seconds. Repeat for about 10 minutes. Longer if you can. Or sprints for 30, jog/walk for about 60-90 seconds if you find it is easy.
2. Hill interval training. Find a steep hill. It doesn't need to be a long hill, but the steeper the better. Warm-up for about 5 minutes with a jog to the hill. Sprint for up the hill for about 15 seconds, walk back to the start point. Repeat. Repeat. Repeat...
3. I also like to throw in core training. Weights if you have them. If not, air squats and lunges.
4. "Ladders". Sprint a 220, walk a 220 (1/8 mile or 1/2 lap). Sprint a 440 (1/4 mile or one lap), walk a 220. Sprint an 880 (1/2 mile or two laps), walk a 440. Sprint a 440, walk a 220. Sprint a 220, walk a 220.
5. As you can see from this and what Stew recommends, a bunch of sprints.
www.wearethemighty.com

Navy SEAL shares how to get faster with 'goal-pace' running

When you see running workouts, you may see terms like "sprints," "easy jog," "fartleks," "intervals," "gassers," and even "goal-pace running." They all are references to different types of pace workouts, and they are all different — so…
www.wearethemighty.com www.wearethemighty.com

BTW, DD for high school soccer tryouts had to do the "Cooper test", a 1.5-mile run. I had her do the ladders, 220s, 440s, 880s, "Navys" (on football field sprint to the 10 and back; 20 and back; 30 and back; 40 and back; 50 and back; 100 and back), and hill HIITs (High-Intensity Intervals)for 2 months prior to tryouts. She really hated me while we were doing it, but she shaved 3 minutes off of her diagnostic time to the tryouts and made the team her freshman year. She became a believer.
 
Last edited:
You must log in or register to reply here.
Back
Top