I'm entered in the Amla City MIle in London on Sunday week and was looking for some last minute training tips. I usually run 10k's so this is below my distance, in fact I haven't run a mile race since I was at school. I have a 10k PB just sub-37 and run about 50-60k a week (4-5 runs) with one day on an exercise bike (20k) and one or two complete rest days. I don't really want to do any sprint reps I'm just looking for little tweaks I could incorporate into my usual schedule to help with the mile.
Each week I normally do a longer run of around 20k, a hard 10k and then the rest of the days are easy 10k's, the bike session is hard.
I would love to run sub 5 minutes and just wonder if people think that's possible given my 10k times...
i have a berocca in a pint of water and head out the door. usually run for an hour on that and feel fine. i find it's best to wolf down some sort of a cereal bar as soon as i get back though so i won't pass out on the tube on the way to work!!