04 The 5-Minute Mile

The Move

Men's Health (UK) - - Walking The Line -

The point Run­ning 10K won’t get you any­where. Ac­cord­ing to UK Ath­let­ics coach Frank Hor­will, one mile is the op­ti­mum dis­tance for im­prov­ing speed and en­durance. That’s be­cause only half of the oxy­gen re­quired can be in­haled, mak­ing this a half-aer­o­bic and half-anaer­o­bic sprint to the fin­ish. The plan A mile might not feel that far, but break­ing it down into smaller sec­tions will help you go the dis­tance. “Prac­tise 400m first, aim­ing to com­plete the dis­tance in 50 sec­onds. Once you’ve got that, try 800m, aim­ing to fin­ish at around one minute 50 sec­onds,” says White­lock. Dou­ble the time al­lowance as you work up to 1600m (one mile) for a car­dio kick that won’t kill mus­cle growth.

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