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 – 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 ½ mile to distance.
Wednesday – Rest/ridebike
Thursday – same as Monday
Friday – same as Tuesday
Saturday - rest/ride bike
2007-05-21 12:42:33 · 4 answers · asked by kyle g 2 in Sports ➔ Running
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.
2007-05-21 14:39:25 · answer #1 · answered by flip0615 1 · 0⤊ 0⤋
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.
2007-05-21 19:52:20 · answer #2 · answered by Nelson_DeVon 7 · 0⤊ 0⤋
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
2007-05-28 14:50:40 · answer #3 · answered by Anonymous · 0⤊ 0⤋
go to runnersworld.com
they can make a schedule to fit your needs (times)
2007-05-21 19:49:11 · answer #4 · answered by topback35 4 · 0⤊ 0⤋