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Brent Lineberry

Web and app developer. Coffee, beer, and running, in any order.

Training for a Mile: Phase Three

This week began the third phase of my current training cycle targeting the Atlanta Track Club Grand Prix Mile.

This week began the third phase of my current training cycle targeting the Atlanta Track Club Grand Prix Mile.

Phase Two

Phase Two went without a hitch. On the strength training side, I hit PRs on the squat (200 for 3 sets of 2) and deadlift (225 for a set of 4). I won’t add weight to any lifts for the rest of this training cycle.

Phase Three

Phase three will be four weeks long and focus mostly on R- and I-paced work. R work is what I mostly did during Phase Two and is for anaerobic power. I work is VO2 max pace work. The intervals are a little longer and the rests shorter than R work. Strength training will try to hang on to the intensity achieved through Phase Two while reducing the volume a bit.

I have a race on the first Sunday of this cycle, the Atlanta Track Club Grand Prix Member’s 10k. I plan to race it, but accommodate with only minor adjustments to my training. I don’t have high expectations for it. 10 kilometers is a bit long at my current mileage.

The next four weeks should look something like this:

  1. Week 1
    1. Monday: 60 min Easy
    2. Tuesday: 30 min Easy
    3. Wednesday: 10 min Easy + 8 x 200m R-pace with 200m recoveries + 10 min Easy
    4. Thursday: 30 min Easy
    5. Saturday: 30 min Easy
    6. Sunday: Member’s 10k race
  2. Week 2
    1. Monday: 30 min Easy (race recovery)
    2. Tuesday: 30 min Easy (race recovery)
    3. Wednesday: 30 min Easy (race recovery)
    4. Thursday: 30 min Easy (race recovery)
    5. Friday: 10 min Easy + 4 x 400m R with 400m recoveries + 10 min Easy
    6. Saturday: 10 min Easy + 2 x 800m I with 3 min recoveries + 6 Strides + 10 min Easy
  3. Week 3 (planned down week)
    1. Monday: 10 min Easy + 600m R with 600m recovery + 3 x 200m R with 200m recoveries + 5 min walk
    2. Tuesday: 20 min Easy
    3. Wednesday: 10 min Easy + 2 x 2 min Hard with 1 min recoveries + 1mi Easy + 3 x 200m R with 200m recoveries + 5 min walk
    4. Thursday: 20 min Easy
    5. Friday: 20 min Easy
    6. Saturday: 45 min Easy
  4. Week 4
    1. Monday: 10 min Easy + 4 x 400m R with 200m recoveries + 15 min Easy
    2. Tuesday: 30 min Easy
    3. Wednesday: 10 min Easy + 2 x 1000m I with 3 min recoveries + 6 Strides + 5 min Easy
    4. Thursday: 30 min Easy
    5. Friday: 10 min Easy + 1mi T + 4 x 200m R (200m) + 10 min Easy
    6. Saturday: 30 min Easy