Run A Faster Mile For Lifters
This is the exact plan I used to take my One Mile Run time from 7 minutes to 5 minutes 58 seconds in 6 weeks while still prioritizing my strength training.
DISCLAIMER: This is not plan that has been tested on hundreds of athletes. It is just a simple program that I came up with when I was looking for a running plan that works well with lifting. It is based on researching several competitive running plans and cutting out the extra crap that more serious runners do.
PROGRAMMING OPTIONS:
I personally like the two days per week (option one) but any of theses plans will work. You don’t have to follow one plan exclusively either; you can mix and match the 3 options as need be to fit your life and lifting schedule. Ideally you wouldn’t run two days in a row or after a lower body day, but don’t be too OCD about it. If you have to squat and then run two days right after it’s not the end of the world.
3 days per week:
-2 of the speed workouts posted below
-Long run (4-10km) at an easy pace
2 days per week (option 1):
-2 of the speed workouts posted below
2 days per week (option 2) – Takes 12 weeks to complete:
-1 of the speed workouts posted below
-Long run (4-10km) at an easy pace
The first step is to complete your One mile 90% test. To do your 90% test, just run one mile at your fastest consistent pace and DON’T sprint the last 100-200m like you would if you were in a race.
The time to complete each of your repeats will be as follow:
1600m @ 90% test pace
800m @ 90% test pace Ă· 2
400m @ 800m pace ÷ 2 – 5 seconds
200m @ 400m pace Ă· 2 -5 seconds
Rest times will be half of whatever you run your interval in.
When running your intervals try to keep a consistent pace throughout and not play catch up or slow down at the end.
Example: The pace for someone who ran a 7-minute mile on their 90% test would have paces that looked like this:
1600m Pace is 7 minutes / Rest 3 minutes 30 seconds
800m Pace is 3 minutes 30 seconds / Rest 1 minute 45 seconds
400m Pace is 1 minute 40 seconds / Rest 50 seconds
200m Pace is 45 seconds / Rest 20-25 seconds
SPEED WORKOUTS (Use the appropriate pace as calculated above)
One Mile: 90% Test
2 x 800m
4 x 400m
8 x 200m
3 x 800m
6 x 400m
12 x 200m
2 x 1600m
4 x 800m
8 x 400m
16 x 200m
One Mile: As fast as possible