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Foothill Community College Track
Monday, Sept-29, 5:30 – 7:00pm
Intermediate and Long Distance Workout
1 x 1 mile (1609m) max effort
Workout Details: A
mile is 1609m (4 laps plus 9 meters). Our
mile for time will start 9 meters before the turn. This means that the first lap will be 409
meters.
There are two primary keys to a good mile for time. The first is the warm-up. It is important to know that a mile for time
is 80-85% aerobic and 15-20% anaerobic.
It is also important to know that it takes your aerobic system about 90
seconds to become fully operational.
Think of your aerobic system like your car engine on a cold
morning. How long does it take for the
heater to work? Getting in a good warm
up will delay the consumption of your anaerobic (glycolytic) energy
system. And trust me, if you tap this
energy system too soon your body will quickly adapt by shutting down muscle
fibers.
The second key is the selection of the goal time. Most of the athletes in NC Endurance should
have a solid understanding of their targeted goal time. Typically, the opening and closing 200m is
slightly faster than the balance of the mile.
Slow twitch muscle fiber athletes prefer to run slightly faster first
halves. And fast twitch athletes prefer
to recruit and push their final 200m in order to have better second half.
If I wanted to break 8 minutes for a mile, I would target
the following pacing strategy:
1st 409m: 1:58-1:59
Next 400m: 2:00
Next 400m: 2:00-2:01
Final 400m: 1:58
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