Mile Training
Posted on Oct 23, 2007 under Training Tips |The best system for training in any event that we have come across has been the 5 pace system used by Sebastian Coe. For the Mile, these 5 paces will include training at 400m, 800m, 1500m, 3000m, and 5000m paces.
The following training plan comes from an outstanding book called Training Distance Runners by David Martin, and Peter Coe (Sebastian’s Father and Coach). I highly recommend this book. This plan can be used for 1500m, or 3000m training, and should be done during the racing portion of the season.
Day 1: 3 x 2000m or [(2 x 1,200m) + (1 x 800m) + (2 x 400m) - 5000m pace
Day 2: Fartlek Run
Day 3: 6 to 8 x 800m - 3000m pace
Day 4: Distance Running
Day 5: 16 to 30 x 200m alternating with 10 x 400m - 1500m pace
Day 6: Rest day if race the next day, or fartlek if not
Day 7: Race or time trial
Day 8: 4 to 6 x 400m or 9 x 300m - 800m pace
Day 9: Distance running on roads
Day 10: 1 x 300m + 2 x 200m + 4 x 100m + 8 x 60m - 400m pace
Please take note that this training is not necessarily for anyone. It is very hard training and should only be done after long months of training to get your body ready.
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