Improving my 1 mile run and losing fat

[solidj55]

I am thinking this will be good to improve my one mile run for a PT test Ill be taking for wok next year. Tell me what you think.

Mon- 1mile run
Tue- 1/2mile run
Wed- off
Thu- 3x400meter sprints
Fri- 6 to 8 100 meter sprints

I am also lifting on a Monday,Wednesday,Friday routine. I am hoping to not lose too much muscle on this although I am going to be dieting with a small caloric deficit hoping Ill lose a little BF%
All of my run days will be in the PM and not done on a completely empty stomach. Do you guys think I will be able to improve my mile run with a routine like this???

 

[theoak01]

id try something like this

wk1 mon 1 mile
wed 2 mile
fri 4-6 100 m sprints


wk2
mon 1/2 mile
wed 4 100 m sprints
fri 3 400m sprints

this would be really great for your time

 

[solidj55]

Thanks for the idea bro, so would it be cool to alternate those two for several weeks???

 

[Vigorous]

interval training

I would do interval training. I use to jog a telephone pole than pretty much sprint a telephone pole section after awhile youll be able to go faster longer .. I dont really agree with running the 2 miles because if your just concerned about your 1 mile time than being able to run the extra distance isnt really nesessary if you cant do the 1 mile faster. Plus when you run the 2 mile youll be going at a much slower pace because you know you have to run two miles not just one.. my .02

later

Vigorous

 

[theoak01]

i do something simalir to that and im at a 7 min mile when i was at a 10 a month and a half ago

 

[Vigorous]

Canadian Oak

I hope you didnt take my reply as saying that your method would not work its just not one that I do or perscribe for my clients... I beleive in training very specific,, you dont practice soccer to become good at b-ball... My .02
I can run 7min miles too,, my best was a 6.22 what a bitch that was..

Vigorous

 

[solidj55]

well the first time I ran a mile(about two weeks ago) I ran it in 9:59, the second time i ran it in 9:59, the third time I ran it in 9:10, and the last time I ran it was 8:34. So I have actually trimmed alot off of it just by running a mile twice per week but I am wanting to get it down into the 7's or even 6's. I am going to try my routine for two weeks, then hit Oaks for two weeks, then the last week try Vigorous's. Then I will test my mile again. We will see what happens. I am dissapointed because I dont seem to be losing any fat.

 

[Vigorous]

re routines

When you go to try interval training you dont have to use telephone poles that was just an example, but when you go to try it start with small intervals similar to that and Progressively make your intervals longer.. After awhile youl just run the whole thing at that same inteval pace.....

good luck with that run

Vigorous

 

[theoak01]

Vigorous i knew what you were saying bro,i was just trying to show solid what results i got from mine,your program looks very solid aswell

 

[lemur]

I think running a single mile would be better.. why not just run a mile 3 or 4 times a week and try to get a few seconds on your time each time? This is what we did in school, and I went from an eight minute mile to a 5 minute mile (best time 4:45)in about 2 months. For me, though, running was mostly determination and willpower.

A class in running mechanics might not hurt either, it sure as hell sped me up when I was playing soccer.

It REALLY helps to find someone with similar goals that's about the same place or even faster than you, you can push eachother hard. I don't think I would've improved my time that well if I didn't have my friend Andrae running beside me trying to get ahead of me the whole time.