If you had one month to train for an all out mile what would your workout schedule be?

I think this is very interesting question and look forward to the responses. It depends where you are starting from aerobically but I assume it would be heavy on the workouts and sharpening in particular. At least 3x workouts week.

STRONK wrote:If you had one month to train for an all out mile what would your workout schedule be? Asking for a friend. Inspired by Kyle Merber's tweet.

So is "your friend" training for an all out mile in one month?

wow22 wrote:

I think this is very interesting question and look forward to the responses. It depends where you are starting from aerobically but I assume it would be heavy on the workouts and sharpening in particular. At least 3x workouts week.

Thank you! I will share some comments from that thread to hopefully spark some insight from the LRC coaches and professionals.

Matt Centrowitz:

Intervals 3x a week. No long run. Low mileage

Another:

Day 1: 60 minutes easy w/ strides

Day 2: w/u, 3 x 1200-400-400

Day 3: rest/active recovery w/ beers

Repeat Days 1-3 10x and find prayer

Another:

10 quarter-mile intervals per workout at close to race pace, with about 2 minutes of recovery between each interval. Repeat every other day. No other mileage needed. Worked for Bannister at least...

30 days away wrote:

STRONK wrote:If you had one month to train for an all out mile what would your workout schedule be? Asking for a friend. Inspired by Kyle Merber's tweet.

So is "your friend" training for an all out mile in one month?

Yes.

STRONK wrote:

wow22 wrote:

I think this is very interesting question and look forward to the responses. It depends where you are starting from aerobically but I assume it would be heavy on the workouts and sharpening in particular. At least 3x workouts week.

Thank you! I will share some comments from that thread to hopefully spark some insight from the LRC coaches and professionals.

Matt Centrowitz:

Intervals 3x a week. No long run. Low mileage

Another:

Day 1: 60 minutes easy w/ strides

Day 2: w/u, 3 x 1200-400-400

Day 3: rest/active recovery w/ beers

Repeat Days 1-3 10x and find prayer

Another:

10 quarter-mile intervals per workout at close to race pace, with about 2 minutes of recovery between each interval. Repeat every other day. No other mileage needed. Worked for Bannister at least...

A 60 minute run? Why?

Get Jack Daniels' book. It has a good plan in it.

STRONK wrote:

If you had one month to train for an all out mile what would your workout schedule be? Asking for a friend. Inspired by Kyle Merber's tweet.

I agree it depends where you're at aerobically, if you have a base of at least 20-30 miles a week of running under your belt for the last 2-3 months, really it's just implementing the workouts dedicated towards the mile, so like 8x400 meter repeats and so on or if you're in the sharpening phase for like the 5k, then just tweak it towards the mile. Now, if you have no training whatsoever, well BUILDING A BASE! If you start from scratch putting in 200 meter repeats and so on, you are prone to injury. Base build for the first two weeks and SWIM, build up those lungs and force it, the first week, just straight up 2 miles and up, maybe a tempo, but really put the time in to swim (my secret weapon to make your lungs strong), if you're a little optimistic, some core exercises. Take a day off one of those days. The second week, add 20% from your first week, remember to stretch after each run and to foam roll. Continue with what you were doing, but the tempo you did last week, your last mile I want an all out effort. Take a day off thursday or Friday from running, but SWIM. Now, week three, add 15% to your overall mileage, your first workout, keeping it short, 8×400 meter repeats at the pace you think you could hold for a mile with a minute rest. Mile and a half warmup, mile and a half cool down. This was Wednesday, no days off this week, Saturday, fartleks, up to 30 minutes, 2 minutes at race pace , 3 minutes easy jogging. Last week, add 5% to overall milage, Wednesday, 200 meter repeats, 10 of them, again at what you think you could do for a mile, mile warmup and mile cooldown. Remember to keep up the swimming. Saturday, tempo, 3 miles. Wednesday is race day, so extra stretching, sunday long run, take easier than previous ones, monday off, Tuesday, simple 4 miler. Wednesday, give it your all kiddo.

Off of zero training but good general fitness (this means probably any runs of more than 5/6 miles is going to be off the table)

Mon: 3-4 mile jog, 4-6x200m

Tues: 4-5 mile jog

Wed: 3x1 mile jog the curves sprint the straights

Thur: 4-5 mile jog

Fri: 3-4 mile jog 4-6x100m

Sat: 1 mile jog 4-6x400m full rest 1 mile jog

Sun: 4-5 mile jog

That should stimulate the aerobic and anaerobic systems well enough that you wouldn’t embarrass yourself.

month one. every other day. maybe 2 miles a day. by the end of the month admit that 4 months has way better options. so think more in terms of 6 to 8 months. and get back to us

Thanks everyone. I will let my friend know.

In case well trained, I am no expert...

In case of being UNTRAINED, I would recommend 4x4 intervals, which is 4x 4 minutes approx VO2 max pace with 3-4min rest/jog. That would increase the ability as much as possible and the hard workout would mentally condition you to run a 1500. Maybe 2x weekly the first 3 weeks, with just short recovery jogs and rest inbetween.

4x4 (and shorter hard interval like 30/30) have shown to be really good at giving a fast improvement for untrained.

The big question first is were they running before this or going off the couch!?

citius5000 wrote:

The big question first is were they running before this or going off the couch!?

Thewanderer wrote:

I agree it depends where you're at aerobically, if you have a base of at least 20-30 miles a week of running under your belt for the last 2-3 months

Thanks again everyone. He has been running 20-25 mpw for about six weeks.

STRONK wrote:

citius5000 wrote:

The big question first is were they running before this or going off the couch!?

Thewanderer wrote:

I agree it depends where you're at aerobically, if you have a base of at least 20-30 miles a week of running under your belt for the last 2-3 months

Thanks again everyone. He has been running 20-25 mpw for about six weeks.

Then I would put him in the untrained category where simple things like 4x4 with 3min rest/jog would work as well as any other special thing. It is all about building as much O2 consumption as possible in 3 weeks and the VO2 max pace is very efficient at that. Longer reps and the pace moves slower than VO2 max. Shorter reps, then also shorter rest. 4x4 is well proven as effective and managable.

It s easy. Race specific intervals in sets 3 times a week with easy runs in between.

3x5x300 or 2x5x400 with short rests.

STRONK wrote:

wow22 wrote:

I think this is very interesting question and look forward to the responses. It depends where you are starting from aerobically but I assume it would be heavy on the workouts and sharpening in particular. At least 3x workouts week.

Thank you! I will share some comments from that thread to hopefully spark some insight from the LRC coaches and professionals.

Matt Centrowitz:

Intervals 3x a week. No long run. Low mileage

Another:

Day 1: 60 minutes easy w/ strides

Day 2: w/u, 3 x 1200-400-400

Day 3: rest/active recovery w/ beers

Repeat Days 1-3 10x and find prayer

Another:

10 quarter-mile intervals per workout at close to race pace, with about 2 minutes of recovery between each interval. Repeat every other day. No other mileage needed. Worked for Bannister at least...

Centrowitz's workouts are more effective for a person that already has multiple years of training seriously.

Nothing gets you ready for racing like racing does so I'd look to race once or twice a week, 800s, miles, 3k/2 miles with maybe a session of 50/60s in weeks if I only raced once.

STRONK wrote:

If you had one month to train for an all out mile what would your workout schedule be? Asking for a friend. Inspired by Kyle Merber's tweet.

You have to go back from the goal race date, and plan for a taper phase. Lets say 1 week taper. Basically you have 3 weeks of training left. In this 3 weeks you do race specific training, as there is no time for basic training.

You do also a tune up time trial 2 weeks before the goal race.