Make miler a workout...

i don't know what to do so help me out. i did 7 at just above 7:10 min. pace this morning.

i need it to be distance(4-6 miles) with some speed thrown in. maybe some surges? idk.

there's a park near me with a 400m(aprox.) bike path, an 800m loop on a sidewalk, and only one little 50m hill.

put those creative brains of your to work. i need it by 5 o clock.

2 mile warm up
2-4 x 800m at tempo pace with short (30s?) recoveries. Alternatively, 2-4x800m at vo2 max pace, with 2-3 minute recoveries.
2 mile cool down

Do a real fartlek.

Add in random strides, sprints, uphills, downhills, barrel rolls etc.

ha, barrel rolls.

I know it's after 5 but I would have done this.

1 mile warm up.
800 at 2:15
5 minute rest
800 at 2:15
3 minute rest
1 mile at 5:30
2 minute rest
1 mile at 6:30
1 mile cool.

Running With Scissors wrote:I know it's after 5 but I would have done this.

1 mile warm up.
800 at 2:15
5 minute rest
800 at 2:15
3 minute rest
1 mile at 5:30
2 minute rest
1 mile at 6:30
1 mile cool.

5:30 is a good pace for long intervals. 4:30 and 6:30 are not.

yesterday i looked at it at 5:15 so i just saw RD's so i did that. it was okay.

and to RWS, that worout is dumb. why start out with 2:15s and end with a 6:30? and anyway. my 800 PR is 2:19(maybe you were talking about what you would have done?

Running With Scissors wrote:I know it's after 5 but I would have done this.

1 mile warm up.
800 at 2:15
5 minute rest
800 at 2:15
3 minute rest
1 mile at 5:30
2 minute rest
1 mile at 6:30
1 mile cool.

What the fuck?

So pretty much run two 800s at almost 800 race pace, then a fast mile, then a slow mile?

Why would you even do the 6:30? That's tempo pace....

2:15 are slow for me. Well not slow but I can keep 4-5 of them under 2:15 if thats all the workout.
I don't know how to train. I just run hard. I don't care what I do as long as I beat Trackaholic at districts.

Running With Scissors wrote: I don't care what I do as long as I beat Trackaholic at districts.

have you raced against him before? thats cool your in the same district.

alex-likes-running wrote:

Running With Scissors wrote: I don't care what I do as long as I beat Trackaholic at districts.

have you raced against him before? thats cool your in the same district.

I think I raced him last year at districts but that was before I joined RW. I think he beat me but we both did horrible.