This is a 10 week training plan for someone trying to break 5 Minutes in the Mile. They should have a background in distance running, but don't have to be too experienced. It starts out conservative and low mileage but then builds in intensity and mileage. It consists of 5-6 runs/week. It is expecting that you are coming into this plan having already been running - but this running doesn't have to be anything advanced. Just easy running will do.
IMPORTANT NOTES/PACES:
-Easy Run pace: 7:30-8:05. These runs should always be conversational. You should be able to easily talk w/another person without it making you feel more tired.
-Warmup: The warmup will always be 15 Minutes. You can also include a little 2 minute pickup 8 minutes into the warmup if you want to. This can be run at around 6:30 pace.
-Cooldown: Slower than Easy run pace by about a minute or so.
-Strides: These are "Feel good fast". This means they are way faster than your easy run pace, but are DEFINITELY not sprints. If I were to give a pace, it would be around your mile goal pace. Also, make sure to take 100meter slow jog/walk in between strides.
-Long Runs: Should be easy pace most of the time unless noted otherwise.
-Recovery Run Pace: 8:20-9:05
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.