Written by: T.J. Murphy
Posted: Tuesday, 04 March 2008
Can you run a 21-minute 5K? Then this program could get you down to that magical 6-minute mile you’ve dreamed of.
When you’re on the lookout for adventurous ways to motivate your training, consider the words of six-time World Ironman Triathlon champion Dave Scott. Legendary for his long training days, day after day, year after year, Scott tells athletes he coaches to “make a game of it.” Scott explains that organizing workouts and goals so that your training takes on a sense of mission, aand fun, is a powerful way to put forth solid efforts on a consistent basis.
This month’s training column is designed for the runner who has already undergone extensive training for a 5K road race and are near or around running the 3.1-mile distance in about 21 minutes. Again, you must have a good dose of endurance and strength to take on this program.
Shortly after you have knocked out a 5K road race in 21:30 or better, you are in a good position to start training for the sub-six-minute mile. This eight-week program will introduce you to track workouts and to the pace necessary to string together four quarter-mile laps in 45 seconds each (or less).
To repeat, this program requires that you already be an experience runner with several years behind you. Also, the speed and strength workouts will stress your muscles and tendons in completely new ways. So be sure to warm up and cool down before and after all of the hard sessions, eat a nutritious diet and take up a good stretching program.
To enjoy your Roger Bannister moment, you’ll have to find a track meet or event that offers a one-mile race. If you can’t find one, stage your own at the local track. Invite friends with a stopwatch (and a camera) to properly record the moment.
Good luck!
It’s a really cool concept. We pick one day – Sunday, August 31 – and find out how many people around the world can lace up their running shoes and put in a whole bunch of miles. 
