1. warm-up circuit + 10MT
2. 1.5-2 mile wu + 3 x starts (40, 60, 80)
3. workout
4 x 300, r= 300j
+ 2 x 800, r= 5'
+ 3 x 400, r= 400j
all at close to mile goal pace
OR
6 x 800 @ 5kGP, r= 400j
m+w800: 10 x 100 (w= 14/m= 12), r= 100j + easy aerobic running
4. easy cd according to mileage target
5. stretching & daily health exercises
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The impact of weight on running performance-Nate Jenkins a 2:14 marathoner who's goal mile time is 4:10 hops on the Alter-G, and runs at ~80% of his body weight. Roughly 30 pounds lighter, he runs a mile in 3:57. 13 seconds faster. Check it out:
http://www.flotrack.org/videos/coverage/view_video/234422/138607-nate-jenkins-attempts-sub-4-minute-mile
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