Training for the Mile run for CFA

[AuzmansMOM]

I saw in another post some Candidates concerned about passing the CFA. I see one issue is the mile. It helps tremendously to have a simple but effective traing plan for the mile that will not take too much time. I used to do a lot of long distance racing way back when. I learned from experience how key just a little difference short speed work training would improve longer distance time.

Here is one simple plan I found. There are many others on the net that are similar. Pick one and stick with it. It will make a difference.

The mile and 1500 meter distances are the middle of the road when it comes to an aerobic/anaerobic split. When you are running at mile/1500 meter pace your body is working about 50% aerobically and 50% anaerobically. It follows a proper training program for these mid distance events requires a mix of both aerobic and anaerobic workouts. Here are some samples of great mile workouts that will prepare you to excel at mile/1500 meter running and racing.

The 10 x 400 meter classic

The classic workout for the mile is 400 meter repeats. This training workout has been performed by milers and 1500 meter runners since the dawn of organized running. Roger Bannister – the first person to break the 4 minute mile barrier, used this as his keystone workout. Do perform this time tested workout simple warm up with 5 to 10 minutes of easy running followed by some dynamic drills. Then run 10 x 400 meter repeats at mile pace. Recover between each repeat for 2 minutes.

Lactate Builders

This is a workout that is popular among 5K and 10K runners, but is also a valuable training tool for mid distance runners. Running at mile pace is well above your lactate turn point. For that reason a lactate threshold workout that trains your body to deal with the effects of lactic acid will benefit you as a miler.

After your standard warm up – run for a specific amount of time alternating between 1 minute at mile pace and 2 minutes at an easy pace. Start with 18 minutes and gradually build up to around 42 minutes.

200 Meter Repeats

This one, which is popular among 800 meter runners, is also a great mile workout because it builds your top speed, improves your lactate turn point and makes mile pace seem easier. To perform this workout simply run 8 x 200 meter repeats at 400 meter pace. Recover between each repeat for about 1 minute. If you don’t know your 400 meter race pace do a time trial. It should be about 8 seconds per 400 faster than your mile pace.

Compound Sets

Compound sets are two or more different distances or paces run without recovery. Compound set training is used for all distances from 800 meters to a full marathon. Some good mile compound set workouts are:

4 x 200/400/200 meter sets – Run 200 meters at 800 meter pace then slow to mile pace for 400 meters. Finish the set with 200 meters at 800 meter pace. Take no recovery between each distance. Recover between each compound set for 3 minutes.
4 x 800/400 meter sets – Run 800 meters at miles pace then speed up to 800 meter pace for 400 meters. Take no rest between the distances. Recovery between each compound set for 3 minutes.
4 x 400/800 meter sets – This one is similar to the 800/400 sets except you reverse the order. You run 400 meters at 800 meter pace then slow to mile pace for 800 meters. Recover between each set for 3 minutes.
400/200/100 Intervals

This is another classic track workout that works well for the mile and 1500. After your warm up run 4 x 400 meter repeats at mile pace. Recover between each repeat for 2 minutes. Then run 4 x 200 meter repeats at 800 meter pace. Recover between each repeat for 1 minute. Finally run 4 x 100 meter strides at full pace. Recover between each stride for 30 seconds.

Source : runningplanet.com

I hope that helps. Good luck!

Lark

[raimius]

There is also the "PFT circuit"--2 min. max sit-ups, 2 min max push-ups, 600m run (next time half the numbers, 3rd time do the 2/2/600)

You could modify that for longer distances...