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my5280pr

Published on Nov 19, 2015

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PRESENTATION OUTLINE

my5280pr

Run a faster mile because you can 

your Mile PR plan

  • Run a mile for time every 3 weeks
  • All running workouts are 24 min or less
  • 2 to 3 track workouts per week 
  • You can run , walk-run, or walk the mile and the workouts
  • Simple, fun and efficient workouts to get you faster - leaner

The workouts

  • 24 min run - 70% effort .... no more
  • 100 m strides [ 30s. rest btwn ]  - 70 / 80 %
  • 100m run /100m jog /100m walk - 70 / 80% run
  • 55m run / 55m jog / 55m walk  -  75 / 85% run
  • 400m jog / 100m run [ 2min rest ] repeat 
:: 24 min run doesn't have to be at the track....but good to see how far you go each time

:: would be helpful to jot down how many or how far you got in each workout- your call

:: Effort levels are a approximate.
Basically - think the longer the distance the slower the speed

24 min = slowest/ easiest
55m runs = fastest/ hardest

:: MILE WEEK ( every 3 weeks) - only do two workouts that week

:: If you can't do a full 24 minutes of any workout - start with less and build up Try-
Level 1 - 8 min
Level 2 -16 min
Level 3 -24 min

Links to "how to" videos will be here when videos are ready

the week :: the run

  • Day 1 - 24 min run
  • Day 2 - Your choice 
  • Day 3 - Your choice 
  • Mix Up  Day 2 and 3 workouts each week  
  • Check out notes that follow for more info 
OK - a couple of more tidbits to guide you

:: TRAIN DON'T STRAIN is our Motto. Leave something left each workout. There's another one coming up!

:: run - walk - stretch for 1 - 2 laps. You can't be warmed up enough. Why ? Because you'll run and feel better.