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What is a beter schedule for mile? |
i am training for the mile for the next year and which is a beter weekly schedule Sunday- rest/light running Monday-2 miles Tuesday-400m sprints (speed) Wednesday-3 miles (endurance) Thursday- light running/jogging (1mile-1 1/2miles) Friday- Timed mile run. Saturday- 2-3 mile run. or Sunday- off. Monday - go on a long (for you) slow run -- say 4 miles Tuesday - go to the track and jog 1/4 mile then run the straight-aways (110 yards or 100m) at about 7/8 speed for a mile Wednesday - off Thursday - 2 or 3 miles just short of 'fast' speed. Friday - intervals 1/4 mile at 1/2 of your full out sprint for 1.5 or 2 miles Saturday - long slow jog or Sunday 鈥?Rest/ride bike Monday - run a few minutes to warm up, then run for half a mile- three times, with walking breaks in between. Tuesday- 2-3 miles every 2-3 weeks add 陆 mile to distance. Wednesday 鈥?Rest/ridebike Thursday 鈥?same as Monday Friday 鈥?same as Tuesday Saturday - rest/ride bike First one seems best to me. I am on the track team and Co-captain of the Cross Country team for my high school. Your first work out plan it smart. Interval/sprint workout is good on tuesday with easy milage warm up on monday. The wednesday after doesnt have to be so fast, maybe a recovery run from the intervals. Thursday could be more of endurence/ longer milage...unless your mile is on a friday, then shorter milage on the day before the mile. Your second plan has you take off the day after intervals, and that isn't smart, your body needs time to recover but taking off totally isnt the best way to go. Your last schedule is ok. It seems too easy for me and looks more like an easy, non competitive route, but its up to you. In my opinion, Schedule 1 is the way to go. Source(s): Co-captain Cross Country team, Running for 7 years. go to runnersworld.com they can make a schedule to fit your needs (times) I like the first one. I think that repeat 400s are one of the best things for running. I don't even think i would do a timed mile every week though. Do more repeats on every other Friday. sunday-rest monday-3 mile run tues:6-8x400m sprints or 10x200m sprints with recovery wed-recovery run, 5-6 miles thurs-3 mile run fri-2-3x1600m or 4-6x800m or 2x3200m saturday-long recovery run, 6+miles |
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