Our Ambassador Liv Richter offers some simple tips for key sessions for you who do not train as much from before, but who want to improve your time on the famous mile! The idea is that the workouts should be affordable and something you should look forward to doing.
If you can set aside 4 workouts a week, these are four great workouts:
1.) Short intervals: 45/15 x 10. 45 seconds running, then 15 seconds break. Do this 10 times. If you have a treadmill, set the pace about 3-4km / h faster than what you want to spend on miles. Ex. If you want to run in 1 hour (10km / h), set the speed to 13-14.
2.) A quick session. The purpose here is to get used to running a little faster than your desired 10km speed. Warm up for 1-3km and then you run a 3km in a drag, where you keep a little higher speed than what you want on the mile, ex. 11-12km / h (5-5.30min / km) if you want to run in 1 hour.
3.) 4 x 4: 4min run, repeat 4 times, 1 min break between kites. Run at the same speed as you want to run miles. If the goal is 1 hour, run at 10km / h (6min / km). After you finish, it should feel like you could have taken 1-2 more strokes. So you do not have to be completely empty! The purpose of this is to train the body at competitive speed.
4.) Calm long walk: Run a long walk in nice surroundings. Do not focus on time or speed, but rather focus on enjoying the surroundings!
Good luck with the training and enjoy the sessions!
