With winter setting in and the challenge Träning och Hälsa being outside to train becoming less inviting, now might be the time to set yourself and little challenge of running a fats mile. Below are three, four week training plans to get you running a mile as fast as you can, all doable outdoors or indoors when the treadmill beckons.
Four weeks isn't that long but it's plenty of time to make some serious improvements over a mile; the easy one is based on four days a week training, the moderate and hard plans based on but with hard handing out a bigger work load. Tailor them to your current fitness and let us know how you get on!
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Go from couch to 5K in six weeks. Free marathon training plans for every goal. Our half marathon training plan for beginners. RW's week sub marathon training plan. A one-month training plan for new runners. Ideally use track Rest mins fartlek mins slow WEEK 2 Rest or mins slow 10 x m strides on grass, a little faster than last week.
Focus on form Rest or mins slow 4 x m at mile pace, with sec recoveries; then 15 mins easy jog; then 2 x m with 1-min recovery, a little faster than the first set. Ideally use track Rest x 2 mins a little faster than 5K pace, with 1-min recoveries, on grass mins slow WEEK 3 Rest or mins slow 10 x m strides on grass, a little faster than last week.
Focus on form Rest or mins slow 4 x m at mile pace, with 5-min recovery. Ideally use track Rest m at mile pace; then 30 secs recovery; then m slightly quicker; then 15 ins jog recovery; then m at mile pace; then 1 min recovery; then m quicker than last time mins slow WEEK 4 Rest or mins slow 4 x m at mile pace, with m jog recoveries.
Ideally use track Rest or mins slow 10 x m fast träning on grass, a little faster than last week. Focus on form Rest mins easy Mile race! Overall time should be similar to mile target. Then 10 mins jog then 6 x m with reducing recoveries of 30, 25, 20, 15 and 10 seconds mins slow 8 x m at mile pace with 1-min recoveries then 10 mins easy jog; then 4 x m with 1-min recoveries with m at mile pace, m flat out.
Rest or 30 mins slow mins easy with 4 x m strides at mile pace Mile race! Training Plans. Advertisement - Continue Reading Below.