This six week workout plan is designed to increase speed and endurance so athletes can improve their mile time. Athletes training for a faster mile, a faster 5k or 10k would benefit from this plan. Included are interval workouts to improve speed and power focused on short distances. I have included recovery and endurance sessions to aid in muscle recovery and ability to endure longer workouts. For the speed workouts, you should have access to a track or equivalent.
Warmup for 10 minutes with an easy jog. Run 5x 400 meters (1 lap around track) at target mile pace. Take 2 minutes recovery between laps (walk or jog). Cool down by jogging for 10 minutes.
Either do a easy run or take the day off. 0-3 miles at easy pace.
1 mile regular pace. 1 mile at 80-90% of target mile pace, 1 mile regular pace
This is a Time Trial at the track to get a baseline of where you are for your target pace.
Warm up for 2 laps with easy jogging or running at a recovery pace (slow enough for heart rate to recover after a hard effort).
Run 1000 meters (2.5 laps around the track). This should be at your best effort for this distance. Find the 200 meter mark on the track. Run a half lap to the finish line and run 2 more full laps.
To break a 6 minute mile, you should be able to run 1000 meters in 3:32.
For a 7 minute mile, try to run the 1000 meters in 4:21.
For an 8 minute mile, try to run the 1000 meters in 4:58.
Cool down for 2 laps at a recovery pace.