3 Weeks to Your Fastest Mile

Set your benchmark for the Under Armour All Out Mile? Now what?


Follow this three week plan compiled by pro runner and 4 minute mile breaker Will Leer, 03:51:82 FYI.


RUN WORKOUTS

TEMPO RUN

20 MINUTE TEMPO RUN @ ½ MARATHON PACE. +4 X 200M @ 1-MILE GOAL PACE (EQUAL REST)

The tempo run is designed to help you maintain strength over the course of your training. It is a long sustained effort (no breaks) that helps you indicate strengths and weaknesses while simultaneously improving cardiovascular capacity and endurance. The pace should feel like a pace you could hold during an hour-long race. We all know that when we’re running a hard mile, it’s lap 3 that requires the most grit. Get through a tempo run, and you’ll know that you’ve got what it takes to grind out through the pain and discomfort in a few weeks at the All Out Mile.


For a bonus and more complete workout, add in some 200m strides after your tempo to help you work on your form and get used to your 1-mile goal pace. We recommend doing 4, but listen to your body and adjust the quantity and duration if needed.


TIP: try to complete your threshold run on a relatively flat closed-course that won’t have many stops or disruptions. Try a bike path, simple trail, or a park loop.


SPEED WORKOUT 1

2 SETS (600, 400, 300, 200, 150) @ 1-MILE GOAL PACE. 90-SECONDS REST BETWEEN REPS. 4-MINUTES REST BETWEEN SETS.


This workout is designed to help you build strength by running at an elevated rate and taking a short rest in between reps. This workout is also a good visualization tool. It breaks down the mile into smaller segments. While competing in the all out mile you can reference this workout and how you felt during each rep. TIP: run your first set on-pace and try to stay relaxed. The middle and last reps of the second or third set will be the hardest, so save your energy.


SPEED WORKOUT 2

4X400M @ 1-MILE GOAL PACE WITH 1-MINUTE RECOVERY.


This one is a no-brainer. We’re conditioning you to run your best pace. After this workout, if done correctly, you’ll be able to lock into your goal pace on-demand. This is a major key for next week’s All Out Mile effort. TIP: Don’t go out too hard on these 400m reps. Try to start out “floating” and let yourself settle into your goal pace. When things start to feel tough, try to relax your shoulders and arms to allow the rest of your body to follow.


SHAKEOUT RUN

1-3 MILES + 2-4X200 @ 1-MILE GOAL PACE. (:90)


Easy 1-3 mile run the day before your race effort. Listen to your body, stay relaxed and make it an easy effort. You’ll use this run to feel out any sensitive areas that you can later engage with some mobility and recovery. Finish up the session with some dynamic stretching, leg swings, foam rolling, and anything else that makes you feel your best.

MINDSET

1. SET CLEAR GOALS

Do this at the start of the program https://performanceacademy.underarmour.com/en-uk/setting-clear-goals/


2. CALMING THE MIND

Do this every day, great exercise to calm the mind and wind down from a stress day https://performanceacademy.underarmour.com/en/calming-your-mind/


3. REFLECT ON PERFORMANCE

Do this at the end of each week https://performanceacademy.underarmour.com/en/exercise/debrief-for-self-awareness/

MOVEMENT PREP

INHIBIT / LENGTHEN / ACTIVATE / REEDUCATE PHILOSOPHY.


Evidenced based and programs are built on ~1200 Runners we have tested at Under Armour. These are the most common movement compensations found in runners. If we can create synergy in our muscular system we can produce more force and our body will recovery faster. Do these programs 5-7 days per week. Programs are 8-12 minutes in length.

• Foot and ankle program (80% of runners tested have a foot or ankle compensation)

• Hip (80% of runners have a hip compensation)

• Thoracic Spine (96% of runners have a thoracic spine compensation)

STRENGTH

Strength sessions build endurance, stability, strength and power that can be converted into running performance. A well-balanced strength program is the foundation of any runner’s success. This program focuses on stability and endurance and is a body weight only program. We train movements not exercises in our philosophy and your program reflects our push, pull, hinge, squat, lunge, brace and rotate approach. 3 Sessions per week


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