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7/31/2019 6 Mile
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TrainingWorkoutfora6minutemileWrittenbyErikJanuary19,2006
Haveyoubeenlookingfortrainingtipstobreakthe6minutemile?Wellyouvecometotherightplace.Ihavetrainedforcompetitioninthemileforabout7yearstotal,in7thgradeIbeganandbroke6minutesin8th.ThroughhighschoolIran,trainingforrunningjustduringthe3monthsthatistrackseason.Iwasabletogetmytimesdowntothelow4:20'sandowemostofthattocoachingandtraining.
WithinthispostIamgoingtooutlineabasictrainingschedulesoyouwillbeabletoruna6minutemile,orfaster.Therearealsosomemilestonesyoushouldreachalongtheway,andsomeguidelinestotellyouifyouarereadytorunbelow6minutes.Iwouldliketostartoutbygivingawarning:IFYOUHAVENTBEENACTIVEATALLFORTHEPAST5MONTHSJUMPINGINTOTRAININGFORAFASTMILEWILLONLYHURTYOU.
NowontheotherhandifyouhavebeenactiveandwhatImeanbythisisgettingyourheartrateup,andmoreimportantlyallowingyourlegsjointsandmusclestoseesimilarimpactthattheywillseeinrunning;suchasrunning,basketball,soccer,somebiking,etc,thenyoushouldbeOK.Ijustwanttopointoutthatyoushouldconsultadoctorbeforeyoustartanytraining.
Nowontotraining.Ifyouhavebeenrunningandwanttogetyourtimedownthe
followingtrainingroutinesshouldhelpyouout.Ihavesplititupintoa13weekswithmilestones.IfyoureachthemilestonesearlieryoucanfeelfreetojumpaheadtothenextportionoftrainingbutIrecommend,foryourlongtermrunninghealth,stickwiththetimeline.
Threethingsyouwanttokeeptrackof:1.TotalMileage,2.LongRunPace,3.Howyourlegsfeel.Youwanttokeepyourtotalmileageupatfirstandtaperdownwhenitcomestoracetime,knowingwhatyouranisagoodwaytodothis.Yourlongerruns,onyoursocalleddaysoff,shouldntalwaysbeatthesamepace.Theserunsarewhatwewilluseasindicatorsforhowyouareprogressing.Lastly,ifyoudontkeeptrackofhowyourlegsfeelhowwillyouknowhowtobackoffsoyoudontgetinjured?
BaseBuilding
Ifyouvebeenrunningmorethan20milesaweekyoucanskiptoWeek3
Week1
Non-runner:Startoutslow,run3timesthisweekandrun1to3miles.Justgetusedtoit
Recreationalrunner:Iassumeyourun2or3timesaweekalready,ormore.Continuethisbutkeeptrackofyourpace,whatyouranforeachmile.Youshouldberunningeachmileinatleast8:00to8:30,thatsminutesandseconds.Runabout2-4mileseachrun.
ProgressedRunner:Youprobablyarerunning20milesormoreaweek.Keepthisupbutmakesureyouarerunningfasterthan8:30pace.
IhavefoundtheslowerIrunthemorepainitcausesmyjoints.Allthatpounding,therewasnomomentumcarryingmyweightforward,itwasallgoingintomyknees,shinsandankles.Pickupthepaceyoullneedto.
Week2
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Non-runner:Ifyourehurting,asinshinsandknees,consultadoctororrunless,thismaytakeyoualittlelonger,repeatweek1eitherway.
Recreationrunner:Repeatweek1butaddsomestridesattheendoftwoofyourrunningdays.Preferablyongrassfindadistancethatis50-150yardsandrunatafastpacetakinglongstrides.Stoprestandrunback.Do5ofthesethisweek.
ProgressedRunner:Repeatweek1aswellandaddsomestridesjustliketherecreationalrunner.
Week3
Non-runner:Wearestillbuildingabaseherebutyoushouldbeuptoatleast8milesofrunningaweekallatabout8:30pace,maybefaster.Trydoingstrides,50-150yardsongrassysurface,runningatafastpace,stridingoutyourlegs.
RecreationalRunner:Youveprobablyhadaneasytimewiththisandshouldberunning8to12milesthisweek(ormore).Tryandbumpyourrunningupto4timesthisweek,moreifyoucanhandleit.Dostridesagain,5timesattheendof3runs.
Progressedrunner:Youreprobablyrunning5timesaweek,justremembertokeepthepacebelow8minutespermile.Dostrides3timesthisweek.
Week4Thiswillbethelastweekofbasebuilding
Non-runner:Youmighthaveoneortwomoreweeksofbasebuilding.Ifyouhaventbeenabletorunatleast10mileswithinaweekallatbelow8:30pacegobacktoweek2andfollowthroughonthesteps.Trustmeyoullbeglad.
RecreationalrunnerandProgressedrunner:Youbothshouldbeatabout12-20milesaweek,andeachmileshouldbebetterthan8:30pace.Finishoffweekfourwiththesameamountasinweek3aswellasdoingthesameamountofstrides.Takenoteofyourlegsandmakesuretostopifyoufeelpainintheshins.Dontgoslower,yourelegswillbejunkifyouslowdownyourpace,trustme.
GetontheTrack
Onceyouvegotupto10-20milesperweekofrunningat8:30orbetterpaceyoullneedtofindaroutethatisahalfamilelong.Ipreferatrackbutifyoudonthaveaccesstothatlookforahalfmilelooponatrail,andthenifyoudonthavethatgotoaroad(notthebestforyourlegs).Thisiswhereyouwillbeginreallytrainingtorunafastermiletime.Iwillwritethisinweekformatsasabovebutassumeyounowknowwhatpaceisandmileage.
Warm-ups:Yourwarm-upsshouldstartoffslow(notslowerthan8:30pace)untilyougetloose,Isuggestrunningforabout10minutes.Remembertostretch.
Cool-down:Yourcool-downtimeshouldbeabout5-10minutes,justgetyourlegs
backtoresting.Remembertostretch.
Pace:Youshouldrunyourworkouts(800s,400s,and200s)allatthesamepace.Checkyourwatchat200metersoreven100metersforeachlapandmakesureyouareonpacefortocompletethelapsforthecorrecttime.
Week5Runner Mon Tues Wed Thurs Fri Sat SunBeginner1318miles 23miles 2X800@3:30pace 23milesoff 24miles off 35miles
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Recreational2227miles 2-4miles 3X800@3:30pace 24miles 24miles 24miles off 46miles
Week6
RepeatWeek1,youdontwantyourlegsbeingmadbecauseyoubegantodosomespeedwork.Justmakesureyouaredoingyourmileageat8:30paceorbetter.
Week7
Allrunsthisweekshouldberunat8minutemilepaceorbetter.Ifyouarentusedtoityoumayhavedifficultythefirst1or2runs.Butstickwithit,youllgetusedtoit.Runner Mon Tues Wed Thurs Fri Sat SunBeginner1520miles 23miles 2X800@3:25pace 23milesoff 24miles off 35milesRecreational2328miles 2-4miles 3X800@3:15pace 24miles 24miles 24miles off 46miles
Week8
Againallrunsthisweekshouldberunat8minutemilepaceorbetter.Thisweekwillprobablybethehardestweekforyourtrackworkoutday.Youshouldtryandgetthefirsttwo800'sinthecorrecttime.Theremainingtwoyoushouldof
courseworkyourhardesttogettheminthecorrecttimebutifyouslipdontthinkitstheendoftheworld.Justmakesureyoudontslipbelowyourpacefromlastweekforyour800's(5secondsslowerthanthisweek.)
Nextweekwewillgoforone800atbelow6minutemilepace.Youwillhavetopushyourselfsopracticepushingyourselfthisweek.Runner Mon Tues Wed Thurs Fri Sat SunBeginner1520miles 2-3miles 3X800@3:25pace 23milesoff 24miles off 35milesRecreational2328miles 2-4miles 3X800@3:15pace 24miles 24miles 24miles off 46miles
Week9
Keepgoingat8minutepace.Thisshouldbegettingeasyforyoubynow.
Non-Runners.Doonemoreweeklikeweek7butdropthe800timeto3:20.Fortheothertwogoontothefollowingweek9workouts.Runner Mon Tues Wed Thurs Fri Sat SunBeginner1520miles 2-3miles 3X800@3:20pace 23milesoff 24miles off 35milesRecreational2328miles 2-4miles 3X800@3:00X1,3:15X2pace 24miles 24miles 24miles off 46miles
Week10
Youshouldnowtryforrunsof7:45paceorbetterforeveryone.Ifyoucangettothispointandyouwereabletocompletelastweeks800workoutthenyouareonyourwaytorunninga6minutemile!Thatsonly90secondquarters,thereforewewillnowthrowintothemixacoupleof400meterruns(400yardsifthatseasierforyou,itscloseenough.)Weregoingtothrowintwoworkoutsthisweek.Itshouldntbetoobadifyouhavebeenabletocompletethemileageandpaceasofyet.Almostthere.Runner Mon Tues Wed Thurs Fri Sat SunBeginner1520miles 2-3miles 3X800@3:20pace 23milesoff 2X400@1:45pace off 35miles
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Recreational2328miles 2-4miles 3X800@3:00X1,3:15X2pace 24miles 24miles 3X400@1:30pace off 46miles
Week11
Remembertokeeprunning7:45paceforallyourruns,ifyoucangofasterthenbyallmeansgofasterjustdontburnyourbodyout.Thisweekwewillspeedupour400'sjustalittlemore.Foryounon-runnersyouwillfinallyrunapacefasterthan6minutemilepace.Pushyourselftogetthereandyouwillreaptherewardssoon.Runner Mon Tues Wed Thurs Fri Sat Sun
BeginTheTAPER
Week12
Youreveryclosenow.Thenexttwoweekswewilldosomethingcalledtapering.Yourlegshavebeengettingusedtorunningalotofmilesatdecentpace,buildingstrengthandspeed.Nowyouwillrunlessintenseworkoutsandyourlegswillgetenergizedforyoutorunthat6minutemileorbetter.Runner Mon Tues Wed Thurs Fri Sat Sun
Week13
Thelastweek.Runatadecentpaceforyourregularruns.Ifyouwerefindingiteasytorunat7:45pacethenkeepitup.Ifthatwasastruggledontworryaboutslowingdownthisweek,yourlegswillloveyou.Runalittlelessmileagethisweekandenjoytherest.YoushouldplantorunthemileovertheweekendbutifyoucantrunafewmilessuchasFridayandSaturdaythedaysleadinguptotherun.Dosomeextrastridesifyouneedforsomeofthedaysleadingup.Runner Mon Tues Wed Thurs Fri Sat Sun
The6MinutedayandPacingThereyouhaveit,13weekstoa6minutemile.Thedayoftheraceyoushouldgooveryourusualraceroutine.Ifyoudonthaveonetreatitlikeaworkoutday.Warmupforabout10minutes.Stretch,dosomestrides,stretchsomemoreandt
hengetreadytorun!Ifyouwereabletofinishalltheworkoutsyoushouldbeabletoeasilyruna6minutemile.IfyouarelookingforpacingIwillonlymentionthatIliketousethepyramidideal.Runyourfirstandlastlapthesamebutfasterthanyourmiddletwolapswhichshouldbethesameaseachother.Takethisforinstance:
85seconds95seconds95seconds85seconds
Whenyougettothelast200meters,kick,kick,kick.Youwilldoit.
*Home*/RunningTips*/TrainingWorkoutfora6minutemile
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