Sub 5 or No Beer

Slogger Jogger wrote: »

Best of luck Mr A. A good downhill run of a mile should suit best

Now that's a plan

A soso day today,
Did some strenght and flexiblity work for about 45mins, hamstrings couldn't be much shorter if they tried.
Still eating an aweful lot of rubbish . Getting my own place the end of January so that should make my diners/lunches a bit healthier.
Looking forward to getting out on the road tomorrow.

Food:
b'fast: skipped as didn't get up until 1pm
Lunch: soup, ham, patateos, turnip, lots and lots of chocolate buns and maranges.
Diner: baked hake and veg.

Training: strenght and flexiblity today

Food: Porridge with seeds and nuts, tomatoe and bassel soup, prawns with mixed veg.

Stole this of runningplanet.com it's for 1500m but it's a starting point and it got a good bit of variety, I'm a little suprised how short the runs are.

Day 1 – 5 x 400 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 5 x 400 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.
Day 2 – 8 kilometer fartlek run.
Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.
Day 4 – Run 8 kilometers @ easy pace.
Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
Day 6 – 5K to 8K fartlek run or rest.
Day 7 – 3 x 800/200 compound sets. Run 800 meters @ goal pace then another 200 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.
Day 8 – Run 10 kilometers @ easy pace.
Day 9 – Run 4 x 400 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace. Recover between each repeat with 30 seconds of passive recovery. Then run 4 x 100 meter repeats @ sprint pace. Recover between each repeat with 15 seconds of passive recovery.
Day 10 – 10 kilometer fartlek run.
Day 11 - Run for 21 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 8 x 100 meter strides.
Day 12 – 5K to 10K fartlek run or rest.
Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.
Day 14 – Run 12 kilometers @ easy pace.

LionelNashe wrote: »

Fair play. And well done so far. As mentioned by a couple of posters, I love the simplicity of this challenge. Imagine....in 2 years time/10 years time/50 years time, you will be telling somebody casually in a pub conversation "Once I gave up drink for 3 months/6 months/12 months until I was able to run a mile in 5 minutes". Picture also the Carlsberg scence from the end of Ice Cold In Alex..

12 months :eek:.. hang on, I could never last 12 months, 3 to 6 maybe but not 12.

Running Bing wrote: »

Now some people just take to running naturally and they improve very quickly (or if you have a history of running fast it tends to come back quickly in a lot of cases) but its the minority. 3-6 months seems a very short time frame (if your starting from scratch or haven't done much training).....the mile is really all about strength (its about 70% aerobic iirc) and it takes time to build strength.;)

I've been running/jogging the last couple of months, 3 days a week for about 40mins along with some Kickboxing. I've been in a lot better shape but you've got to start somewhere.

Running Bing wrote: »

You can afford to lose a lot of weight and just by doing this you will go quicker......just stay away from the McCambridges.;)

I'd agree with you, I'm estimating I've got about 10Kg of insulation that I could do with loosing. I could probably shed 2Kg a month so there's 5 months.

If I aim for 6 months...I'm hoping it would look something like this.....

End of Jan, <6
Feb, 5.50
March, 5.40
April, 5.30
May, 5.20
June, 5.10
July, 5.00

Looks so easy

Last post for 2009, Happy new year to everbody .

Training: 35 minutes mixed pace, felt very good.

Food: Porridge with seeds, xmas cake , 3 apples, prawns and roast peppers.

shels4ever wrote: »

Just wondered if your following a training plan and have some races planned? Did you do the 6:26 on a track or where.
Might be an idea to get down to a track for a time trial.

Just around the block, measured using the car and google map thingy, so should be a mile give or take 10%. Once I get under 6 mins I'll sneak out to belfield for a few laps to get a real time.

I've been looking around at training plans both 1 mile and 1500m, haven't started anything definite just yet as the weather isn't being very co-operative . The real test will be monday when I go back to work, as I can only see myself traing first thing in the morning at arond 6am :eek:.

Does anybody know if there are any offical 1 mile races would like to get an offical time to stop me cheating .

ecoli wrote: »

Be careful with taking schedules such as this one for a number of reasons

1. this appears to be an athlete coming up to competition stage of their training. This training will do well for quick benefits for an athlete who already has a strong base which is why the runs are so short but ultimately the athletes aerobic base is eroded.

2. Going from running three days a week to 6 or 7 days including hard workouts is inviting injuries. General rule of thumb on mileage is increase by 10% a week

3. This schedule has WAY too many workouts as general rule should be a hard day followed by an easy one. Its the rest time in which your muscles develop and adapt not during the training. I can only imagine that this schedule follows the beliefs of "overload training" which his sorted of intensive training is only kept up for a maximum of 3 weeks. The belief is that it forces body to peak perfect few weeks before goal race but so early in training will not help at all. this type of training is very controversial and many feel the risk of injury is too high to warrant this.

My advice to you would be keep it simple 2 workouts a week 6 days a week training including a long run.
In terms of workouts here are some examples
8*400m (with recovery = to time of rep)
6*800m
5*1k
3*1 mile
compound sets also mentioned earlier can be beneficial.

Best of luck with your training and if you ever need a pacer for an attempt send us a mail maybe

Hi Ecoli, thanks for the advise, the other one did look a little too complicated. The simplier the better at the moment.