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mattu3743
New member
day1: 4x400, run each 400m hard and then walk/jog 400m., then do another 400(if you run 7 min mile than each lap should be around 105-110 seconds.
day2: 2x800, run each 800 hard and then walk jog 400m then start again, each 800 should be around 3.5 min. ; followed by a 1 mile jog
day3: 5x100, run each 100m sprinting, then walk back and do another, follow by a mile jog
you can through a rest day in when ever you want, this will help you get you mile down. Every 2 weeks after a rest day time your mile i garantee it will drop.
day2: 2x800, run each 800 hard and then walk jog 400m then start again, each 800 should be around 3.5 min. ; followed by a 1 mile jog
day3: 5x100, run each 100m sprinting, then walk back and do another, follow by a mile jog
you can through a rest day in when ever you want, this will help you get you mile down. Every 2 weeks after a rest day time your mile i garantee it will drop.
