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6 Minute Mile

Intro

There’s a lot of different methods for this, and how long it takes to get to a 6 minute mile will depend heavily on where you’re starting from. It’s also important to note that not everyone can do a 6 minute mile, ever, regardless of how much training they complete. So the main focus here is to run faster. It’s a four week plan that should be used in addition to your regular workouts and routines.

Notes

The distances and running below should be added in addition to the running you already do. You should be running an average of 15 to 20 miles a week. If you do not run regularly, you will not see benefits from speed training.

The strength and core exercises should be marked completed if you already complete them as part of your regular workout routine. Strength training improves you oxygen update, lactate threshold, musculo-tendon stiffness, and increases your stride. The core exercises were picked to help improve your running form. Combined, this should reduce your chance of injury while increasing your speed.

You should benchmark at a flat or no incline track, but you should include inclines or hills in your training.

Objectives

Run Faster

Run with better form

Build a better running endurance

Week 1

Day 1 - Benchmark, 1 mile run

10x, 200 M run, 1 minute walk/jog @ Flat or No Incline

Strength Training

Squats

Deadlifts

Lunges

Step Ups

Core Exercises

Bicycle

Advanced Plank

Reverse Plank with Leg Lifts

Marching Bridge

Site Plank with Leg Raises

5x, 200 M run, 1 minute walk/jog with Incline or Hills

Week 2

10x, 400 M run, 1 minute walk/jog @ Flat or No Incline

Strength Training

Squats

Deadlifts

Lunges

Step Ups

Core Exercises

Bicycle

Advanced Plank

Reverse Plank with Leg Lifts

Marching Bridge

Site Plank with Leg Raises

5x, 400 M run, 1 minute walk/jog with Incline or Hills

Week 3

2x, 800 M run, 1 minute walk/jog @ Flat or No Incline

Strength Training

Squats

Deadlifts

Lunges

Step Ups

Core Exercises

Bicycle

Advanced Plank

Reverse Plank with Leg Lifts

Marching Bridge

Site Plank with Leg Raises

1x, 800 M run, 1 minute walk/jog with Incline or Hills

Week 4

4x, 400 M run, 1 minute walk/jog @ Flat or No Incline

Strength Training

Squats

Deadlifts

Lunges

Step Ups

Core Exercises

Bicycle

Advanced Plank

Reverse Plank with Leg Lifts

Marching Bridge

Site Plank with Leg Raises

2x, 400 M run, 1 minute walk/jog with Incline or Hills

Final Day - Benchmark, 1 mile run

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