What kind of endurance running should I be doing for training for the mile?
September 13th, 2008 | by DistanceRunner |fslcaptain737 asked:
I have good endurance and can easily do a 10 mile run, and can run reasonably fast too, a 17:00 5k. I’m doing speed workouts twice a week, but what kind of endurance running should I be doing if my focus is the mile? 3-4 mile runs at high intensity, or 6 at medium? 10 miles at slow to medium 3 days a week? I’m thinking 3-4 miles at higher intensity, but I want to see what you guys have to say. Thanks.
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I have good endurance and can easily do a 10 mile run, and can run reasonably fast too, a 17:00 5k. I’m doing speed workouts twice a week, but what kind of endurance running should I be doing if my focus is the mile? 3-4 mile runs at high intensity, or 6 at medium? 10 miles at slow to medium 3 days a week? I’m thinking 3-4 miles at higher intensity, but I want to see what you guys have to say. Thanks.
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4 Responses to “What kind of endurance running should I be doing for training for the mile?”
By David L on Sep 14, 2008 | Reply
I’m going for alternating. Perhaps the best one is in week 1, you go 6 miles at medium 3 times, in week 2 you go 4 miles high 3 times, in week 3 8-10 miles at a low speed twice, and in week four, you do one of each.
By alex on Sep 15, 2008 | Reply
start out with doing relaxing 10-15 miles runs to get your breathing used to long distance running.
& 3-4 miles at a high intensity.
after you feel confident with these long runs (which you already seem to be) switch to an alternating pattern of 400m repeats (about
the repeats will help you puch yourself to do each lap as fast as you can while the 3-4 mile runs will keep your breathing up to par for distance running.
theroretically, if you can get your lungs strong enough to hold out for a mile under high stress, then it’ll help take the pressure off your chest, which’ll take some of the strain off of your diaphram, which lets you run with your back straight, which takes unnecessary strain off of your legs & feet.
turn-overs will also help you improve your time by forcing you to put your foot down & pick it up as fast as you can.
combining turn-overs w/ your repeats will do wonders for your time as well.
any more questions on the subject? let me know via email & i’ll share my wisdom, but it’ll cost you. i just might make you read my whole novel. lol!
By Lauren H on Sep 18, 2008 | Reply
You should be running 5-6 miles 2-3 times a week. This will get your breathing up and give you a solid foundation.
By Steven V on Sep 19, 2008 | Reply
I mean, switch it up a little bit. Do a little of each. All help in some way, whether foundation, stamina or endurance..It wont hurt to do a little of each.