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The Mile Thread (pbs and training)

  • 13-03-2010 10:57pm
    #1
    DangerMouse27
    Registered Users, Registered Users 2 Posts: 699 ✭✭✭


    Ok,said id pop this up because its the classic distance,its the one that most middle distance runners ask each other when chatting about pbs.

    Stick up your training if you like,pbs,where you achieved it and what you hope to run for it in the future.I know there are some fast fast milers on here so if you guys can share some priceless info,it would be much appreciated.

    My pb is 4.42 when i was 19,wished i went for it a bit more but wasnt to be.Would love to run a 4.50 this year.Saw James Nolan break 4 mins in an IMC meet during a schools All Ireland,it truly is a magical time.


Comments

  • #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Havent ran the mile in like three years but run a 4.41 mile at best. In saying that however recently ran a 4.30 1500m in training in the bulid up to a half marathon so i hoping that now that i have started speed work would be seriously considering a crack at atleast 4.30 during the summer hopefully.
    At the moment i am maintaining my strength which i built off six months training for the half marathon. I have now incorporated one quite short session a week of no longer than 800m. This session is to be done at 1500m pace and try to keep recoveries short enough.

    Most recent session was 800m (2.20) w/ 3 min recovery, 4x400m (68-71) w/ 1 min recovery followed by 4x300m. The idea was the 800m would flood the system with lactic acid so that the rest of the session would be about trying to maintain speed and form when lactic acid has already been generated. Staple sessions such as 400ms are good also. these sessions should be part of a well balanced schedule which for me include tempo and a longer session at 5k pace for speed endurance.
    Hope this helps to gain some insight


  • #3
    DangerMouse27
    Registered Users, Registered Users 2 Posts: 699 ✭✭✭DangerMouse27


    Have to say that 800m with 400 and 300 session really explains the mantra on your edits..to be no.1 you must train like number 2.


  • #4
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    DangerMouse27 wrote: »
    Have to say that 800m with 400 and 300 session really explains the mantra on your edits..to be no.1 you must train like number 2.

    Well that is quote from Maurice Green the idea is once you are number one unless you have the drive to push yourself you will be complacent.

    Another one which i found great for inspiration was Felix Sanchez the 400m hurdler who did all his sessions at 4.00am and when asked why his response was that idea he is training hard while all his rivals were in bed he was working hard given the mental edge.

    these types of sessions only came from months of base work however but like can be adapted to suit other peoples levels some other ones i find useful are;

    3 x (1mile, 1k/800m short recovery in between reps with longer between sets) @5k pace

    400m cruise intervals
    the idea is that these should be about 5k pace with 200m easy run rather than jog recovery. these can be great for speed endurance

    8x400m @1500m pace
    Classic session but works well shortening your recoveries as the season goes on. idea is usually to start at 1:1 ratio between rep and recovery


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