Many say training to get a decent mile time will cause you to lose your numbers on lifts such as your backsquat. The way I am training for my mile will not cause me to lose my strength in my lifts. Long, slow distance running, which many oldschool coaches have their milers do for training, will cause you to lose overall strength. Training with high intensity sprint intervals can get you better results and you can still keep your strength. Today I did a total of 2400m of running at about a 4 minute mile pace with short rest between each interval. The rest on each interval was short to where my heart-rate has very little time to go down, so my body still thinks I am working even when I am resting. As my body adapts to the pace and rest intervals I will gradually lower the rest amount so that I can maintain the benefits of the workout. In about 2-4 weeks I should be able to drop my rest to 25 Seconds. In about 2 Months I should be able to drop my rest to 20 seconds. 20 seconds of rest goes by so fast when you are tired that it almost seems like no rest at all. So when I try and reach my 5 minute mile, my body will be used to running at a faster pace over a longer period of time which will make it very do-able. I used this training philosophy with many of my track athletes and have had good results. This is the first time I am doing the workouts for my self so we shall see how it works on me.
WORKLOAD
800m run warmup
stretch/mobilize 10 minutes
16x100m Sprints on the track
*30 seconds rest between sets
**Keep each 100m between 15-17 seconds
rest 10 minutes
8x100m sprints
*30 seconds rest between sets
**Keep each 100m between 15-17 seconds
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