Six Week Speed and Strength Training

Average Weekly Training Hours 05:46
Training Load By Week
Average Weekly Training Hours 05:46
Training Load By Week

This six week workout plan is designed to increase speed, strength, 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. This plan has 3 days of strength training per week and 1 day of cross training. For the strength training workouts, you should have free weights or a gym available to you. For the speed workouts, you should have access to a track or equivalent.

Sample Day 1
0:45:00
5x5 Strength Training

This workout is 5 sets of 5 reps of each exercise. Try to use a weight that is challenging for 5 reps. If you can do 10 reps with a weight, then it is too light. If you can't do 5 reps, then reduce weight until you can do 5 reps. Don't go to failure. Ideally you want to be challenged at the 5th rep, but be able to complete it without assistance.

Make sure to use good form and technique for each exercise to get the most out of it and to prevent injury. Youtube has a lot of videos for good exercise form. Spend some time watching these videos or get help from others. Good form on each rep is essential.

Squats 5x5, 2 minutes rest between sets
Overhead presses 5x5, 2 minutes rest between sets
Deadlifts, 2 minutes rest between sets

Sample Day 2
0:45:00
5x400m Repeats

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.

Sample Day 3
0:45:00
5x5 Strength Training

This workout is 5 sets of 5 reps of each exercise. Try to use a weight that is challenging for 5 reps. If you can do 10 reps with a weight, then it is too light. If you can't do 5 reps, then reduce weight until you can do 5 reps. Don't go to failure. Ideally you want to be challenged at the 5th rep, but be able to complete it without assistance.

Make sure to use good form and technique for each exercise to get the most out of it and to prevent injury. Youtube has a lot of videos for good exercise form. Spend some time watching these videos or get help from others. Good form on each rep is essential.

Squats 5x5, 2 minutes rest between sets
Bench Press 5x5, 2 minutes rest between sets
Bent Over rows, 2 minutes rest between sets

Sample Day 4
0:25:00
3mi
3m Speed Workout

1 mile regular pace. 1 mile at 80-90% of target mile pace, 1 mile regular pace

Sample Day 5
0:45:00
5x5 Strength Training

This workout is 5 sets of 5 reps of each exercise. Try to use a weight that is challenging for 5 reps. If you can do 10 reps with a weight, then it is too light. If you can't do 5 reps, then reduce weight until you can do 5 reps. Don't go to failure. Ideally you want to be challenged at the 5th rep, but be able to complete it without assistance.

Make sure to use good form and technique for each exercise to get the most out of it and to prevent injury. Youtube has a lot of videos for good exercise form. Spend some time watching these videos or get help from others. Good form on each rep is essential.

Squats 5x5, 2 minutes rest between sets
Overhead presses 5x5, 2 minutes rest between sets
Deadlifts, 2 minutes rest between sets

Sample Day 6
0:30:00
Time Trial

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.

Sample Day 7
1:00:00
Cross Training

1 or 2 hours of cross training. Do something besides running and weigh training. Cycling, skiing, snowboarding, hiking, or just walking are good examples.

Steve Clement
|
Suburban Resistance

I specialize in coaching diabetic athletes in cycling and running. I know everyone has their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.