Yourenotgoingtodropminutesoffyourmileoverthe

courseofaweekortwo...orthreeandyoumaynotevenbephysicallycapableof
hittingtheimpressive6minutemilerunningbenchmarkatall.
QUIC KR EALITYC HEC K:

"Noteveryonecanruna6minutemile,"saysBobbyMcGee,a30
yearendurancecoach(whoscoachedanumberofsub4minmilers)withexpertise
inmiddledistance,crosscountry,road,marathon,andtriathloncoaching."Anathlete
canhavetheenginebutnottheform,ormaynothavetherangeofmotionandget
hurtmaintainingthatspeedforthatlong."Headds,"Thegreatestchallengetoan
athleteisnottheaerobicrequirement,butmanagingqualitywithoutbreakingdown...
speedkillsinthisdepartment."
Butwecanguaranteeyouthis:youwillgetfasterfollowingthis6weektraining
schedule.What'smore:You'llbulletproofyourbody,strengthenyourcardiovascular
capacity,andchallengeyourcalves,quads,glutes,andcore.
Eachweekoftheplan,you'llberunning2+timesperweekandhaveroomforother
workouts,too.Someofthesetrainingweeksmayseemalittlelight,butMcGeesays:
"Withallenduranceevents,themileandup,80percentoftrainingisalleasyrunning
otherthanthetimetrial."
Beforeyoudivein,hereareafewtipsfromMcGee:
*Thisprogramisbasedonarunnerwho'salreadyreasonablyaerobicallyfit.Soif
you'renotusedtothistypeofrunningingeneral,tackacoupleextraweeksofeasy
runningandstridingontothefrontendofthisplantoboostyourcardiovascular
systemandendurance.
*Performallyourqualityspeedworkoutson"flat,fastsurfaces"likeindoorand
outdoortracks.
*Feelfreetotakeyourrecoveryandendurancemaintenanceworkoutsoffroadto
trailsandbeaches,ifthey'eflatandfirm.
Warmupforeveryqualityworkout:
Completeaneasy15minutewarmupjog.Or,walk,thenskiplightlyorrunforfive
to20minutes.
Performafewdynamicmobilitydrills:Heelwalks,kneehugs,quadtugs,lunges,
buttkicks,hamstringkickouts,etc.
Runafewstrideoutswithmaximumrecoverybetweeneach

Cooldown:
Walkforafewminutes,thenruneasilyfor5to10minutes.Somelight,active
stretcheswillhelpspeeduprecoveryandrestoremusclefunction.

RUNNI NG

Howtocure(andprevent)shinsplints
Stayinjuryfreesoyoucancoastintorunningseasonpainfree.

Week1Prescription:
Completeone1,000mtimetrialinthebeginningoftheprogramand23easyruns.
1.TimeTrial
Howtodoit:Firstandforemost,youneedtofindyourstartingpoint.(Rememberto
warmup!)Runonetimetrialofatleast1000mtodeterminewhereyouare.Runat
topeffortwhilemaintainingformandcontrol.Thisis2.5timesaroundastandard
400mtrack.Startatthe200mmark,runtothefinishandcomplete2morelaps.
"Foranathletetobreak6minutesinthemile,theywouldhavetorunanaverageof
1:29.5perquartermile,"McGeesays.So,ifyoucanrun1,000min3:32,youre
alreadyin6minuteshape!Anotheraccurate5kmraceequivalentis20:50.
2.EasyRuns
Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof3060minutes.Keepthepaceveryeasyto
whereyoucanmaintainaconversation.Investinafitnesstracker(hereare7great
options)tomonitoryourpace.Youwanttokeepyourheartratebelow70percentof
yourmaxheartrate.
"There'snothingtobegainedbygoingevenslightlyfaster,"McGeesays.You'reonly
endangeringthequalityoftheworkout,sowatchyourheartrate!

DI STANCE RUNNI NG

Therunner'ssurvivalguide
From"bonking"tobeestings,bepreparedforanything.

From"bonking"tobeestings,bepreparedforanything.

Week2Prescription:
Completetwotothreeeasyrunswithprogressivestrideouts.(Youcanincorporate
thestrideoutsaftercompletingoneortwointervalsintherun.)
1.EasyRunswithProgressiveStrideOuts
Howtodoit:
Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor9minutes,
walkfor1foratotalof3060minutes.Keepthepaceveryeasytowhereyoucan
maintainaconversation.Ifyoureusingafitnesstracker,youwanttokeepyourheart
ratebelow70percentofyourmaxheartrate.Withintheseruns,complete4xsub
10secstrideoutswith1minrecoveryinbetweenreps.Startthefirstoneeasyand
controlledatjustmorethanyourregulareasypace.Then,getfasterwitheach
subsequentrepbuildingupspeeduntilyou'regoingjustfasterthangoalracepace
(whilemaintainingcontrol!).
Completethestrideseithertowardstheendoftherun,oraftertherun.Youonlyneed
tostrideonceortwicethisweekonasoundsurfacelikefirmdirt,grass,oratrack.

I NJURI E S AND RE COVE RY

Howtogetridofmusclecramps
The9bestwaystopreventandstoptherunningfrustration.

Week3Prescription:
Completetwotothreeeasyrunswithstrideouts,andonetimetrialattheendofthe
week.

1.EasyRunwithStrideOuts

Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof3060minutes.Keepthepaceveryeasyto
whereyoucanmaintainaconversation.However,withinthisrun,complete4xsub
10secstrideoutswith1minrecoveryinbetweenreps.Startthefirstoneeasyand
controlledatjustmorethanyourregulareasypace.Then,getfasterwitheach
subsequentrepbuildingupspeeduntilyou'regoingjustfasterthangoalmilerace
pace(whilemaintainingcontrol!).Strideonasoundsurfacelikefirmdirt,grass,or
onatrack.Then,addanadditional2x30secstrides.Insteadofa1minuterecoveryin
betweenreps,slowlywalkbacktoyourstartposition.
*McGeesuggestschoosingastridedayafteryourshorterrunsandalightpickupin
paceoverthelast5minofyourlongerrun.
2.TimeTrial
Howtodoit:Endtheweekwitha1000mtimetrial(2.5laps)toassessyour
progress.Trytomaintainmaximumeffort.

CARB FOODS

Thebestpreworkoutfoods
Theperfectpreworkoutnutritionforracetraining.

Week4Prescription:
CompletetwoVO2max&speedendurancehillworkouts(ondifferentdays)andat
leasttwotothreeeasyruns.
Experttip:Youwanttoleaveatleasttwodaysbetweenqualityworkoutssoyou
havesufficientrest.McGeesuggestsschedulingyourdifficult,qualityworkoutson
Monday,Tuesday,orSaturday.Ifyouknowyou'regoingtorunyourmileona
Saturdayat10a.m.,thenmakesureyoudoqualityworkoutsduringthatsametime
slot.You'llsetyoursystemupsoit'sreadytoperform.

1a.VO2Max&SpeedEnduranceHillWorkout(Makesureyouperformthis
workoutfirstintheweek.)
Howtodoit:Run5x30sechillsprintsatacontrolledeffortabout95percentwhile
maintainingcontrolthenslowlywalkbackdownthehill,takinganadditional1min
recoveryrestinbetweenreps.
Next,run5x1minhillsprintsandjogbackforrecoveryalsoat95percenteffort,(of
coursethiswillbeataslowerpaceso95%ofaonemineffort).Ifyoufindyoure
losingformandbecomingabitragged,slowdown.
1b.VO2Max&SpeedEnduranceHillWorkout(Trytoupthequalitysincethis
workoutisshorterthan1a,whichyoucompletedearlierthisweek.)
Howtodoit:Run3x30sechillsprintsatacontrolledeffortabout95percentwhile
maintainingcontrolthenslowlywalkbackdownthehill,takinganadditional1min
recoveryrestinbetweenreps.
Next,run3x1minhillsprintsandjogbackforrecoveryalsoat95percenteffort.If
youfindyourelosingformandbecomingabitragged,slowdown.
2.EasyRun
Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof3060minutes.Keepthepaceveryeasyto
whereyoucanmaintainaconversation.Ifyoureusingaheartratemonitor,youwant
tokeepyourheartratebelow70percentofyourmaxheartrate.

HE ALT H

Howtobeatprerace(orevent)anxiety
8waystokeepyourcooltomaximizeperformance.

Week5Prescription:
Completeoneracespecificendurancesession,onespeed&strengthtrackworkout,
andtwotothreeeasyruns.
1.RaceSpecificEnduranceSession

Howtodoit:Runasetof5x400mwith1minrecoveryinbetweenlaps.Pace
yourselfasyouwouldamile(shootingfor1:29.5or90secondsperlap,orfaster,
especiallyifthe1st&2ndlapshavegonewell).Seewhereyoustandrelativeto90
secquarters.Thiswillhelpsetyourpacegoingforward,McGeesays.
Activelyrestfor10minutesbywalking,jogging,orcompletingmobilitydrills.Then,
run6to10straightaways,joggingontheturnsforrecoveryyou'llbemakingfull
revolutionsaroundthetrack.(Tomakeiteasier,youcanwalkthe1st20morso
betweeneachrep).Aimforatleastyour400mpace(1:29.5or90secondsperlap),
butnofasterthan21secper100m.
2.Speed&StrengthTrackWorkout
Howtodoit:1stsetRun58x200matacontrolledeffortabout95percentwith
a100mjogorbriskwalkrecoveryinthesametimeittookyoutorunthe200m(or
nomorethan10secslowerthanittookyoutorun200m).
McGeeadvises:Runfewerrepsandhityourtargettimeratherthantrytodoall8at
aslowerpace.Also,dontgomuchfasterthan41/42secper200m.Activelyrest7
10min
2ndset:Run300m,rest20sec,thenrun200matyourbesteffort."Achieving63sec
orbetterfor300mandthenachievinga40to42sec200moughttoputyouinagood
positiongoingintoyour6minutemileattempt,"McGeesays.Cooldownfor10
15minandfollowwithstretching.
3.EasyRun
Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof3060minutes.Keepthepaceveryeasyto
whereyoucanmaintainaconversation.Youwanttokeepyourheartratebelow70
percentofyourmaxheartrate.

RUNNI NG

Howtoboostyourenduranceandstamina
Applythese7tipsandtraintogothedistance.

Week6Prescription:
Doonespecificendurancetrackworkout,oneeasypremileworkout,andtwoto
threeeasyruns.
Tip:Pacingiseverything."Theresnoputtingtimeinthebankwhenyourerunning
themile,"McGeesays."Gooutconservatively,build,thenfinishstronganeven
pacebringsPRs."
DAY1:MileSpecificEnduranceTrackWorkout
Howtodoit:Completethisworkoutatleast5daysbeforeyour6minutemilegoal
day.Complete56x300mwith23minrecoveryinbetweenlaps.Yourenotaiming
forspeedhereaimfornofasterthan1:03sper300m.
DAY2:EasyRun
Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof3040minutes.Keepthepaceveryeasyto
whereyoucanmaintainaconversation.Youwanttokeepyourheartratebelow70
percentofyourmaxheartrate.
DAY3:Rest
DAY4:EasyRunwithStrideOuts
Howtodoit:Breaktherunintointervals.Runfor6minutes,walkfor1.Or,runfor
9minutes,walkfor1foratotalof30minutes.Keepthepaceveryeasytowhere
youcanmaintainaconversation.Youwanttokeepyourheartratebelow70percent
ofyourmaxheartrate.Attheendoftherun,orafter,complete4strideouts,aswell
as1additionalstrideoutatyourracepace(45sec).
DAY5:Rest
DAY6:EasyPreMileWorkout
Howtodoit:Jogfor10minutesandgothroughyourwarmup(stridesanddrills).
Then,run400monatrackorruna90seceffortatyourracepace.
Ifyou'rerunningyourmileinthemorning,completetheEasyPreMileWorkoutthe
eveningbefore.Ifyou'rerunningyourmileintheevening,completetheEasyPre
MileWorkoutthesameday,justinthemorning.

CARDI O WORKOUT S

5trackworkoutsforspeed,power,endurance
Arunningregimenforenduranceathletesandbeginnersalike.

RaceDayTips
McGeestoptipsforraceday:
1.Onraceday,warmupforyourraceasyouwould(anddid)forallqualityworkouts.
2.Doeverythinginyourpowertogooutat2122secinthefirst100m,or4344sec
forthefirst200m.Foreverysecondyougoovertheserecommendations,McGee
saysyou'llcostyourselfabout2.5secinspeedinthelasthalfofthemile.
3.BUT,rememberamileis9mlongerthanfourtimesarounda400m,track.With
the1stlapbeing409mandstartingfromastandstill,goingthroughlaponefaster
than1min28secwillputyouinaholeandmakethe3rdlapexceedinglytough.
4.Concentrateonstayingwiththiseffort(pace)orbetteringitinlap3,butbesureto
leaveyourselfroomtodothis(a.k.a.don'tburnyourselfout).
5.Dropyourchestandleanslightlywhenyou'reatthelast300m.
6.Dialinthe"rearwardwhack"(pump)ofyourarmswith200mtogo.
7.With100mtogo,hurryyourfeetandgetonyourtoes.Butrelax!Youwanttohold
yourform,dropyourshoulders,andfocusongettingtothefinishlinewithallofthis
intact.
8.Don'tracetotheend.Whenyou"dig,"youloseformandslowdown.
9.Timetrialswithevensplitsproducethefastesttime.Wearawatchandtrytogetas
closetoevensplitsasyoupossiblycan.
10.Enjoytherideanddontstressifyoudontbreakthe6minmarkonyourfirstgo
around.Taketheextratimetogetstronger,faster,andperfectyourform!
5WeirdPerksofBeingaLongDistanceRunner>>>
RaceDay
Warmup:
Walk,thenskiplightly,orrunfor1015min
Performafewdynamicmobilitydrills:Heelwalks,kneehugs,quadtugs,lunges,
buttkicks,etc.
Runfourstrideoutswithmaximumrecoverybetweeneach.Ifnervousoralittle

tight,addupto4morestrides,butrestsufficientlybetweeneach.Calmlywalkabout
andstayloosefor5minbeforethestart.
RehearsalLap
Howtodoit:Theeveningbeforeana.m.milerace,orthemorningofap.m.mile
race,runalap(400m)atyourdesiredracepacearounda1min28seceffort,butno
faster.
Theathletewillfigurethatdesiredpacefeelsslowerthanexpectedandwillassistin
creatingthecorrectpaceonraceday,avoidingthePRkillingmistakeofgoingout
toofastafatalerrorinthemile."
Cooldownfor510minutes.
Now,gokillthat6minutemile!