Is My Mile Training Good

What is a good 4:30 mile training plan?

For a 4:30 mile training plan you should be running around 30–40 miles per week. For the first several weeks, your training should look something like this.Mon - easy day with 8 long stridesTue - Intervals - 4x1200m, 1000mx5 , 8x800m , 6x600mWed - Easy day with 8 long stridesThu - Faster repeats - 10x400, 20x200Fri - Easy day with 8 long stridesSat - 6–9 mile long runSun - Day offAs you get faster and more fit, you will want to compete these runs with less rest.Here is the gold standard to test if you can run a 4:30 mile3x800 - Run in 2:20 - 2:15 - 2:10 with 3 min restIf you can do that workout, you can run a 4:30 mile.Good luck!

Is 2 miles in 13:50 a good run time for Army Basic Training?

It’s an excellent time no matter what running endeavor you’re getting into.You’re clipping off under 7 Minute miles at that pace. Most Marines, I’m ond myself, can barely log a 7 Minute individual mile.If that’s what you’re running, good for you. You have a lot to be proud of.If that’s what you’re working towards, good luck and enjoy the journey.

What is a good online training program for the mile run?

You should probably get a coach. A good coach knows all of this already, and will get you to where you want to be. TrainwithMarc.com  Marc is a good online coach, if you are looking for one.If you want to DIY, I would say the first step is to count backwards from the date you want to peak. For me, I usually count four or five months to build into peak fitness. but choosing that time frame is up to you.I break up my training into three phases. Base, phase 2, and phase 3. I tend to follow the Lydiard method of training.Base training phase is higher mileage, longer workouts, and generally less focus on workouts. Your goal is to slowly build mileage. 65 percent of total training is spent here. So 2 - 2.5 months of mileage . How to determine that mileage takes time. Over the course of years, I have found my limits to where I break down. For example: Training at 65 - 70 miles per week with two workouts, core, lifting etc.. I just can’t sustain that over a long period of time. Three to four weeks in and I’m crashing. Find your homeostasis. Some athletes run 70mpw some run 40mpw. It depends on what you can handle and what you believe in. My coach wants me to run 50mpw.Phase 2 is picking up the pace on runs, faster workouts but not quite race pace. There's a little drop in mileage. And Phase 3, is mainly to focus on workouts and sharpening. Drop your mileage,   and run some workouts at faster than race pace. Also include tapering, cut back a bit, so you feel ready to explode come race day. This is like two to three weeks.I had a good link to a pdf for training, but the link no longer works. In the mean time, I found these; 1500m Training Plan....Discuss and Add Your Own Ideas & Training Plans , 3:45 1500m Training , sub 3:50 1500m Here is a guy that writes down everything online Follow Me To A Sub-4 Minute Mile . Maybe you can get some inspiration from his workouts. I wrote a post here do you have a running log? if so, can we read it?... and here is sample of my old training log 4 Minute Mile : Photo  just for an idea (I no longer follow that schedule). My coach plans all my workouts for me.I would pick and choose what you like and what you don't like, from different training plans, and incorporate them into your training. Find what works with you. Good luck!

What is the best way to train for running 3 miles in less than 29 minutes?

The previous answers are good ones but there are some other important considerations.  How old are you?  How you should start and how quickly you should try to progress is a very age-dependent question. I am now 65 and began running when I was 18.  At that time, I had never run before and had access to a track at college.  I didn't know about training, so 3 days a week I would go there and without warming up just run as fast as I could for a mile and measured my time.  I remember a little soreness and that I improved from about 8 minutes to about 5:30 over the course of a year. Of course, no one should approach this the way that I did, but it's possible to get away with it when one is young.      Having had a variety of foot, knee, and hip injuries over the years with associated long gaps away from running, and noticing how my body has changed, despite the fact that I have always done hard workouts at a gym three days a week, the most important advice I can give is to begin with modest goals, build a firm base at each level, and then slowly advance.      If you aren't already walking at least three miles briskly three or four times a week, you need to start by doing that for 3 weeks to get your feet, ankles, knees, and hips in basic shape.  Then alternate walking four minutes and jogging one minute for your three mile course.  The next week three minutes walking and two minutes jogging and so forth until you are jogging the whole way.  Then you can slowly try to increase your speed if you are still over your goal of 29 minutes.  If you have any cardiovascular health concerns, alert your doctor to what you have planned and monitor your heart rate as you do this.     The main thing here is to improve your fitness for the long haul, not to just be able to possibly meet your goal for a race that's too close on the calendar and run the risk of hurting yourself so you can;t walk or run again for many months.     Good luck!  Running, even jogging or just walking, is a lot of fun and great for your health and sense of well-being.

Track and Field: What is a good workout schedule for training for the two mile?

12:45 is good for an 8th grader! Give yourself some credit for getting this far. I ran the 2 mile in high school and my PR was around 10:30. During season you're best doing what Coach tells you. The real benefit is in the off season. My biggest regret in high school was taking off all summer and winter when there was no season. So my first bit of advice is keep consistent by training all year. To get some additional gains during season you have a couple options: diet, stretching, and two a days. Diet is really up to you, your young and can get away with a lot, I personally ate whatever I felt like. Now I know thats wrong, so just try and avoid the obvious bad things such as fast food, candy, fried food, donuts, cake, etc. Second, do additional stretching, it will help you avoid injury and keep you feeling fresh. If you know how I would recommend trying yoga. Runner's World Yoga CenterTry that link for some examples if your unsure.Then your final option is two a days, which is quite ambitious. If you don't have a solid base you could run the risk of getting injured. But coming home from practice and running an extra mile or two will put you way ahead of everyone else. This is assuming your coach doesn't structure your workouts to tailor them to each individuals skill level. So assuming she/he does not do that, then yeah go home and run the extra miles but don't kill yourself. Always put in your hardest work at practice. When you still feel fresh and theres no race the next day go ahead and give it a shot. Feel free to drop by PaleKenyans where I contribute for some motivational content and if your interested free training plans. Might help for the off season. Good Luck.