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6 Replies Last post: Jun 7, 2004 12:55 AM by Guest  
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Professor010
613 posts since
Nov 6, 2002
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May 28, 2004 8:37 AM

miracle mile

i will start by saying thank god the server is back up again...i was having withdrawal symptoms...lol

anyways anyone ever do a "miracle mile" for a workout? consists of 4x400's all-out w/full recovery. good workout for gettin some speed and mental training when you have big races coming up soon and you dont want to do anything too difficult...fun too. i havent done one since xc right before counties and my time was 5:00 exactly...i did one this monday and time was 4:41. felt pretty good to see my improvement. the coach gave us LONG recoveries though! walking a whole lap super slow...like 6min in-between. i felt like a sprinter lol! i also proved to myself and everyone else that i could do a 400 decently...my whole team is convinced that since i run the 15 and 3000 i have no speed, but i got 67 on my first 400...showed up some of those 4x4 grls who thought they were hot stuff cuz they got to go to penn and all of their times but one grl were 65...

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Our greatest glory is not in never falling, but in rising every time we fall. - Confucius
Click to view kcordloh's profile Pro
kcordloh
94 posts since
May 18, 2003
1. May 31, 2004 3:55 PM in response to: Professor010
Re: miracle mile
Never tried it, but it sounds kind of fun. I might try that when I'm laying off of speed work for a race.

How does the times you and your team mates have gotten compare to the times of your best 1500/1600/mile races? (it amazes me that in the U.S. all three are popular high school distances).
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IRunLots110
108 posts since
Dec 14, 2007
2. May 31, 2004 6:53 PM in response to: Professor010
Re: miracle mile
I've done something a little similar. It was pretty tough. It was 8 400s. 2 400s at mile race pace, 1 all out(under 65 for most of us), and the last one back at race pace. Then the same thing in the last 4. We had a mile in between the 2 sets in abou 6:45-7:00. Very good mile/2 mile workout.

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Click to view Professor010's profile Legend
Professor010
613 posts since
Nov 6, 2002
3. Jun 1, 2004 8:36 AM in response to: Professor010
Re: miracle mile
quote:<HR>Originally posted by kcordloh:
Never tried it, but it sounds kind of fun. I might try that when I'm laying off of speed work for a race.

How does the times you and your team mates have gotten compare to the times of your best 1500/1600/mile races? (it amazes me that in the U.S. all three are popular high school distances).<HR>


my time was 4:41, and i run a 1500 in 5:04.

IRunLots, your workout sounds a lot harder than mine!
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Guest
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4. Jun 4, 2004 1:30 AM in response to: Professor010
Re: miracle mile
I did that workout a ton of times in high school. Really great for building up speed and if you do it well, an awesome confidence builder as well. My best time for the miracle mile in high school was 3:48, but I've never done it in college. I do more workouts like the 8x400 at 1500m pace, 2x400 all out like the poster above. Keep running though, you'll get there!!
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5. Jun 4, 2004 1:15 PM in response to: Professor010
Re: miracle mile
We didn't do too many of these in H.S. We mostly did 8 to 10X400s in the low to mid 70s range with a full lap to recover in between. The real killer was the 10X300s. Man, that was aweful! Our coach gave us his bit of advice; run the 300 like you would a 200 except you gut out the last 100. Of course, you had 100M to rest before you would go again. Ugghh. I can't remember the times but doing them at a mid 40s pace sounds about right. One guy we had could do them all at a lower 40s pace with two or three coming in at 39 seconds.
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6. Jun 7, 2004 12:55 AM in response to: Professor010
Re: miracle mile
We would occasionally do miracle miles, more often though we just did 8x400 with 2 minutes rest, which I suppose is a miracle 2 mile. My best for that was somewhere between 8:20 and 8:40. Of course now I would probly be doing like a 12 minute miracle 2 mile since I'm so out of shape...
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