How To Improve Your Mile Time In 6 Weeks

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Mooooorning, my mate, welcome back to The Running Week! ☕️

In today’s edition:

1. How To Improve Your Mile Time In 6 Weeks

2. Sub 1.17h challenge update: INJURED 🤕

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How To Improve Your Mile Time In 6 Weeks

Are you ready to push your limits and shave off those precious seconds from your mile time?

Whether you're a seasoned runner looking to fine-tune your pace or a newbie aiming for significant improvements, this 6-week progression plan is tailored just for you.

Setting the Goal

Before lacing up those shoes, it's crucial to establish your target mile time. Whether you're basing it on past performances or setting a new personal best, clarity on your goal sets the stage for focused training.

Week 1: Setting the Pace

The journey begins with a series of 4×400meters workouts.

Here, you'll run at your goal pace with generous rest intervals to ensure quality repetitions. Discipline is key; maintain that target pace throughout each interval to build pacing awareness and endurance.

Week 2: Dialing It In

As the weeks progress, so does the intensity. Shorten those rest intervals by half, challenging your body to adapt to shorter recovery periods.

It's a mental game as much as it is physical; stay disciplined from the get-go to carry that consistency through each lap.

Week 3: Ramping Up

With familiarity comes the opportunity to push further. Reduce those rest intervals even more, mimicking the demands of sustained effort. Each lap counts; focus on maintaining form and pace, even as fatigue sets in.

Week 4: The Real Test Begins

By now, you're primed for the next level. Extend those intervals to two by eight hundred meters, bridging the gap between speed and endurance.

It's a test of strategy and resilience, gauging your ability to sustain pace over longer distances.

Week 5: Fine-Tuning

As the finish line nears, it's time to refine your approach. Focus on pacing, rhythm, and mental fortitude as you tackle longer intervals with slightly extended rest breaks.

Every stride counts, bringing you one step closer to your goal.

Week 6: Game Day

The moment of truth has arrived. With weeks of preparation behind you, it's time to put your training to the test. Warm up thoroughly, visualize success, and give it your all on the track. Remember, the third lap is where champions are made; stay focused, stay strong, and finish strong.

Conclusion

Mastering the mile is a journey of dedication, discipline, and determination.

With the right plan and mindset, you can conquer your goals and push past your limits.

So, lace up those shoes, hit the track, and let's make those mile dreams a reality!

Good luck!

Trivia Question: What is the term for the process of gradually increasing the intensity or duration of running in order to avoid injury?

Find the answer at the end of this email.

Sub 1.17h challenge update

• Monday: Gym

• Tuesday: Bike

• Wednesday: Gym

• Thursday: Bike

• Friday: Bike + Gym

• Saturday: Bike

• Sunday: Gym

• Total training time: 07:01:13

It happened. I got my first mayor injury: Shin split.

My body couldn't handle the increased load of my workouts over the last few weeks, the slight pain from last week turned into more acute pain.

I made a mistake in continuing to try to run last week, I should have stopped sooner, but I really wanted to participate in the Half Marathon on May 1st.

I decided the day before not to participate and to stop my running training, the pain in my left shin was too strong and knocked me out.

To date the pain has decreased a lot, maybe this weekend I'll try to do a light run but I'm in no rush, at the moment my goal is to recover 100% from this first serious injury.

At the moment I'm just going to the gym and doing activities in Z2 to try to maintain some of the aerobic fitness I had achieved.

You can follow me on Strava for more details about my sessions.

I hope you are feeling better, run for me too!

Matteo

Just for Laughs 😂

Trivia Answer: Progression. Here’s a cool research about it.

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Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.