Training for the Mile with Olympic Coach Mark Coogan

Track and Field Training - Mile

Olympic Coach Mark Coogan discusses the three most critical workouts to perform for optimal performance in the 1600m / Mile.

WORKOUT #1

20 - 25 minute Threshold Run + 4 - 6 x 45 seconds at goal pace with 90 seconds rest.

Coaching Adjustments / Progression

1. 3 - 4 x 5 Threshold Runs with 2.5 min recovery + 4 - 6 x 20 seconds at goal pace with 90 seconds rest.

2. 2 x 10 minute Threshold Runs with 5 min recovery + 4 - 6 x 30 seconds at goal pace with 90 seconds rest.

WORKOUT # 2

6 - 7 x 1000m @ 5k pace with 2 minutes rest

Coaching Adjustments / Progression

1. 10 - 12 x 400m @ 5k pace with 1 minute rest

2. 8 -10 - 600m @ 5k pace with 90 seconds rest

3. 6 - 8 x 800m @ 5k pace with 2 minutes rest

WORKOUT #3

12 x 400m @ 1500m pace with 90 seconds rest

Coaching Adjustments / Progression

1. 2 sets of 6 x 200m @ 1500m pace with 1 min rest with 3 min between sets

2. 2 sets of 6 x 300m @ 1500m pace with 75 seconds rest rest with 3 min between sets

3. 2 sets of 6 x 400m @ 1500m pace with 90 seconds rest with 3 min between sets