Eight Weeks to a
Faster One-Mile Time
Capital City CrossFit
It does not matter how fast you are; everyone is
welcome.
This is a self-monitored
progression to get you running faster. You’ll need a wrist timer to keep track
of your own times. We’ll all be doing the same workouts, but at whatever pace
you feel is appropriate for you. The design is that we do two track workouts
per week for eight weeks. One of the workouts we do together, the other workout
is to be done on your own before the next group meeting. If you can’t make it
to a particular group run, try to do it on your own. In fact, you can do the
whole program or any part of it on your own. Both C3 members and non-C3 members
are welcome as this will not be a coached course, but just a program we can do
together.
Our first group run will be on April 3rd
at 5:30 am at the SHG track. 5:30
PM will meet at C3 and jog to the track. We’ll START the dynamic warm up at
5:30am, you should do 2-4 easy jog laps before the start time. This will be a
mile time trial day. One mile is four times around a 400 meter track. If you
can’t make it that week, just make sure you do it sometime that week.
Using that mile time, you should figure out an
obtainable goal for yourself. That should be your “goal time” For example, if
you determine that your mile is 9:00 minutes try for perhaps 8:40 by the end of
eight weeks. Don’t over-reach. Set a realistic goal that you can achieve.
This program also
requires that you know your 5-kilometer pace. You can calculate that using the McMillan Running Calculator. Enter
your current mile-time and your goal mile-time, and it will calculate your goal
5K pace.
Finally, thanks to Matt Hatcher, former C3
trainer and now a track coach in St. Louis, who provided with this running
program.
Week 1 is time trial week, and talk about the program.
Group: means
we do together on Thursday. Self:
Try to do on your own!
Week 2:
1)
Group: 10 X 100 meter with 60 second rest
between each sprint. These should be hard/fast efforts
2)
Self: 30 minute out and back on run. First half
at 7-8 effort level, second half at 9-10 effort level.
Week 3:
1) Group:
3 X (300 m, then 200 m, then 100m). Effort should be at one-mile goal pace. 2
minutes rest after 300 meter run, 90 seconds after 200 meter run, 3 minutes
between the sets.
2) Self:
5 minutes hard (2 mile pace) - 1 minute easy (warm up pace) - 4 minutes hard – 1
min easy - 3 minutes hard - 1 min easy - 2 minutes hard - 1 minute easy - 1 minute
hard - 1 minute easy
Week 4:
1) Group:
3 X (200 m, then 200 m, then 400 m) at one-mile goal pace. 90 seconds rests
after the 200 meter runs. 3-4 minutes between each set.
2) Self:
2 X 10 minutes fairly hard with 1-2 minute rest (at your 5 K pace)
Week 5:
1) Group:
6-minute run test on track. Run as far as possible in 6 minutes. 5 minute
recovery. Then 4 X 400 m @ 5k pace with 1 minute rest between each run.
2) Self:
30-minute progression run. Start off pretty easy and gradually pick up the pace
every 3 minutes.
Week 6:
1) Group:
800m (90 sec rest), 600m (75 sec rest), 400m (60 sec rest), 200m all out. The
pace on all runs this day should be at goal mile pace.
2) Self:
5 minutes hard (2 mile pace) - 1 minute easy (warm up pace) - 4 minutes hard –
1 min easy - 3 minutes hard - 1 min easy - 2 minutes hard - 1 minute easy - 1
minute hard - 1 minute easy. (This is the same self workout as week 2.)
Week 7:
1) Group:
6 X 400m at goal mile pace with 60 second rests between each run.
2) Self:
20-minutes for distance. Strong steady pace for 20 minutes, see how far you can
get.
Week 8:
1) Group:
8 X 400m with 30 second recovery between each run (except take 4 minutes rest between
runs 4 and 5).
2) Self:
8 X 200m at goal mile pace with full recovery between reps.
Week 9:
1) Group:
1-mile time trial!!
We will evaluate the group and see if people want to continue for the
summer!
