Or, run for 9 minutes, walk for 1 for a total of 30-60 minutes. How to do it: Break the run into intervals. So, if you can run 1,000m in 3:32, you’re already in 6-minute shape! Another accurate 5km race equivalent is 20:50. “For an athlete to break 6 minutes in the mile, they would have to run an average of 1:29.5 per quarter mile,” McGee says. Start at the 200m mark, run to the finish and complete 2 more laps. Run at top effort while maintaining form and control. This is 2.5 times around a standard 400m track. (Remember to warm up!) Run one time trial of at least 1000m to determine where you are. How to do it: First and foremost, you need to find your starting point. Week 1 Prescription:Ĭomplete one 1,000m time trial in the beginning of the program and 2-3 easy runs. Some light, active stretches will help speed up recovery and restore muscle function. – Walk for a few minutes, then run easily for 5 to 10 minutes. – Run a few stride outs with maximum recovery between each – Perform a few dynamic mobility drills: Heel walks, knee hugs, quad tugs, lunges, butt kicks, hamstring kick-outs, etc. Or, walk, then skip lightly or run for five to 20 minutes. *Feel free to take your recovery and endurance maintenance workouts off-road to trails and beaches, if they’e flat and firm. *Perform all your quality speed workouts on “flat, fast surfaces” like indoor and outdoor tracks. So if you’re not used to this type of running in general, tack a couple extra weeks of easy running and striding on to the front-end of this plan to boost your cardiovascular system and endurance.
*This program is based on a runner who’s already reasonably aerobically fit. Some of these training weeks may seem a little light, but McGee says: “With all endurance events, the mile and up, 80 percent of training is all easy running other than the time trial.”Ĭross Train: Top Workout Routines According to Science Read articleīefore you dive in, here are a few tips from McGee:
What’s more: You’ll bulletproof your body, strengthen your cardiovascular capacity, and challenge your calves, quads, glutes, and core.Įach week of the plan, you’ll be running 2+ times per week and have room for other workouts, too. “An athlete can have the engine but not the form, or may not have the range of motion and get hurt maintaining that speed for that long.” He adds, “The greatest challenge to an athlete is not the aerobic requirement, but managing quality without breaking down… speed kills in this department.”īut we can guarantee you this: you will get faster following this 6-week training schedule. “Not everyone can run a 6-minute mile,” says Bobby McGee, a 30-year endurance coach (who’s coached a number of sub 4-min milers) with expertise in middle distance, cross country, road, marathon, and triathlon coaching. Quick reality check: You’re not going to drop minutes off your mile over the course of a week-or two… or three-and you may not even be physically capable of hitting the impressive 6-minute mile running benchmark at all.
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