The Ohio Mile Set

Gary Galbreath, Assistant Senior Coach, Dayton Raiders

Here's a set I use to do with milers a couple times a month. Usually on Thursdays on weeks when we didn't have a meet. I could predict almost to the second how fast they would be on their upcoming 1650. It didn't work as well for LCM. On the 1st 15 Pace 100's you want them to have 4-8 sec. rest. On the last 15 fast 100s they need to go near 500 Speed! Make sure they have a good warm-up and have their heart rates up when they start.
 
 

1 x 100 @ 1:05 Mile Pace or Faster

1 x 100 EZ @ 1:30

2 x 100 @ 1:05 Mile Pace or Faster

1 x 100 EZ @ 1:30

3 x 100 @ 1:05 Mile Pace or Faster

1 x 100 EZ @ 1:30

4 x 100 @ 1:05 Mile Pace or Faster

1 x 100 EZ @ 1:30

5 x 100 @ 1:05 Mile Pace or Faster

1 x 100 EZ @ 1:30

5 x 100 Fast @ 1:30 Try to hit 500 Goal Pace

1 x 100 EZ @ 1:30

4 x 100 Fast @ 1:30 Try to hit 500 Goal Pace

1 x 100 EZ @ 1:30

3 x 100 Fast @ 1:30 Try to hit 500 Goal Pace

1 x 100 EZ @ 1:30

2 x 100 Fast @ 1:30 Try to hit 500 Goal Pace

1 x 100 EZ @ 1:30

1 x 100 Fast @ 1:30 Try to hit 500 Goal Pace

1 x 100 EZ @ 1:30

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