Six Minute Mile

6-Weeks To 6-Minute Mile

© www.FatBurningNation.com

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Copyright 2014 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.


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Introduction From Dennis... Back in high school was the first time I ran an under 6-minute mile. It was freshman year when I was playing Junior Varsity basketball when my coach told us at the beginning of the season we had exactly 2-weeks to get ready for the “Mile Test.” Everyone on the team had to complete the mile in under 6-minutes or we were going to have to do it again until everyone does. Being the only freshman on the team that year, I wanted to make sure I wasn't the one that didn't make it. Having no idea where to even start, I figured I'd just go out and see what kind of mile time I could run. I was in pretty good shape because I played basketball a lot, however, that first mile I ran I came in at around 6-minutes and 15-seconds if my memory serves me right... To be honest, I didn't think there was anyway that I was going to knock off 15-seconds in just 2-weeks to make that mile test. When test day arrived, I was more amped than ever. I ended up running the mile in just over 5-minutes and 45-seconds. 30-seconds better than what I had done just two weeks prior. In this manual, I am going to show you the exact steps you can take in order to start cutting time off your mile as you work your way to running a 6-minute mile time. I will say now, that this does take hard work. However, with the way this manual is designed, not only will you be getting into better shape... You will also be working on getting extremely lean in the process. Dedicated to your fitness success, Dennis Heenan, MCTT Master Certified Turbulence Trainer P.S. Don't forget my other sites... www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more. www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment!


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www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks. www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints! www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love. Join us on Facebook at www.Facebook.com/BodyFitFormula


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Table Of Contents Tips Before Starting.........................................................................................Page 6 Getting Started................................................................................................Page 7 The Mile Breakdown.........................................................................................Page 8 6-Weeks To 6-Minute Mile (Workouts)................................................................Page 9 Workout Charts................................................................................................Page 15 How Did You Do?.............................................................................................Page 17 Moving Forward...............................................................................................Page 18


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Tips Before Starting 1. If you are unsure of how to do an exercise, be sure to get instruction from a certified trainer. 2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can add in. Please feel free to email dennis (at) fatburningnation (dot) com for ideas or see the Exercise Library manual for alternative exercises. 3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not working out for a while will only lead to injury or being overly sore. 4. If you find you need more rest in between exercises, take it. Over the course of the program, you should work on shortening your rest periods. 5. This program is demanding so if going three days per week is too much, start by going 2 days a week with your others days being “active rest” days (walking, hiking, etc.). 6. Always warm up properly. Be sure you are fully warmed up before starting your workouts. 7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness throughout the program. 8. Get good rest. You must allow your body to recover from your workouts so be sure you are getting good sleep. 9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily. 10. Have a cool down period at the end of each workout that includes stretching and foam rolling.


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Getting Started Running a 6-minute mile is no easy task. However, as you will see below, when broken down it doesn't look as intimidating. No matter where you are right now, there is always room for improving your conditioning. That said, if you have followed my workout methods for any period of time, you know my feelings about long slow cardio. The workouts and progressions you will find below are based around the best kind of conditioning on the planet: SPRINTS. Now of course, I do not expect you to sprint an entire mile... That's just impossible. What I will show you is how you can use certain sprint training to drastically increase your speed and endurance which is exactly what you need when running the mile. On the following pages, everything you need to start working your way to running a sixminute mile is covered, so let's jump in...


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The Mile Breakdown The mile consists of two very important parts: speed and endurance. On this plan, we will be hitting both. If you were to breakdown a 6-minute mile, it would mean that you have to run four 1-minute and 30 second laps. That needs to be your average speed on each lap in order to complete this goal. 6-minutes / 4 laps = 1-minute and 30 seconds per lap average Seeing that, it should make things a little less intimidating. My guess is that the majority of you right now could go out and run one lap around the track in 1:30. And even if you cannot, it's a good goal and starting point. What we will be doing in this manual is walking you through a series of progressions over the course of 6-weeks so that you can work your way into running a 6-minute mile. Before we get started though, please take note:

If you have not run or sprinted in a while, please start VERY slow to avoid injury and major soreness. Before starting the manual, I recommend going out and running ½ or 1 full lap on a track at 75-80% of your full speed. Do a total of 5-8 half or full rounds, 3 times that first week. The second week, bump up your intensity to 80-90% of your full speed and again do 5-8 half OR full laps 3 times per week. This will help prepare your body for what is below and help you avoid injury and major soreness.


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6-Minute Mile In 6-Weeks NOTE: Before you start this program, please make sure you are fully ready to go. If you have not run in a while, please follow the guidelines on the previous page. NOTE: Before every workout you do, you MUST make sure you are fully warmed up. This means doing some light jogging, dynamic stretching, sprinting, etc. BE FULLY WARMED UP BEFORE STARTING each of the workouts below. …... Of course my goal here is to get you to run a 6-minute mile in under 6-weeks. However, depending on your current fitness level, results will vary. For some it will take longer and for others it will take much shorter. One thing that these workouts will do: get you in better shape and burn a ton of fat! (so it's a win-win situation!) The workouts below are to be done 3-days per week for the next 6-weeks. You can add these on to your current strength training routines. These workouts should be your only conditioning that you do. It's fine to add in some strength training, but stay away from other forms of conditioning. (walking is 100% fine to do while on this program!) Week One: Perform the workouts below on week one with at least one days rest in between workouts. Workout A: Half Lap Intervals Be sure to time yourself and write down how long each half lap takes you to complete. Your goal should be to complete all 8-half laps in under 40-seconds each. Workout: Sprint 200 Meters (half a lap) as fast as you can. Once you complete the 200 meter sprint, walk half a lap a repeat 8 total times. Workout B: Hill Sprints Note: If you cannot find a hill, sprint on a track or field for 60-80 yards. Workout: You are to complete 10 total hill sprints using the longest hill you can find (preferably one that is at least 50-100 yards long). Sprint up the hill as fast as you can, then once you reach the top, walk briskly or jog down and repeat. Continue in this fashion until all 10 sprints are completed. Workout C: 1-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete. Your goal should be to complete all 6-laps in under 1-minute and 30-seconds. Workout: Run 400 Meters (one lap) as fast as you can. Once you complete the 400 meter run, walk ½ to 1 full lap and repeat 6 total runs. © www.FatBurningNation.com

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6-Minute Mile In 6-Weeks Week Two: Workout A: Half Lap Intervals Be sure to time yourself and write down how long each half lap takes you to complete. Your goal should be to complete all 8-half laps in under 40-seconds each. Your goal this week should also be to beat your times from last week. Workout: Sprint 200 Meters (half a lap) as fast as you can. Once you complete the 200 meter sprint, walk half a lap a repeat 8 total times. Workout B: Hill Sprints Note: If you cannot find a hill, sprint on a track or field for 60-80 yards. Workout: You are to complete 10 total hill sprints using the longest hill you can find (preferably one that is at least 50-100 yards long). Sprint up the hill as fast as you can, then once you reach the top, walk briskly or jog down and repeat. Continue in this fashion until all 10 sprints are completed. Workout C: 1 And 2-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.

Workout Goals: 400 Meters (1 lap): Get under 1:30 and beat last weeks times. 800 Meters (2 laps): Get under 3-minutes Workout: Run 400 Meters (one lap) as fast as you can. Once you complete the 400 meter run, walk ½ to 1 full lap to recover. Once rested, then complete an 800 meter run as fast as possible. Your goal should be to get under 3-minutes for the 2-laps. After completing the 2 laps, rest by walking 1-lap. Repeat in this fashion for 6 total sprints. For example: Sprint Sprint Sprint Sprint Sprint Sprint

#1: #2: #3: #4: #5: #6:

400 800 400 800 400 800

meters meters meters meters meters meters


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6-Minute Mile In 6-Weeks Week Three: Workout A: 1-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete. Your goal should be to complete all 7-laps in under 1-minute and 30-seconds AND beat your times from the previous week. Workout: Run 400 Meters (one lap) as fast as you can. Once you complete the 400 meter run, walk ½ to 1 full lap and repeat 7 total runs. Workout B: Hill Sprints Note: If you cannot find a hill, sprint on a track or field for 60-80 yards. Workout: You are to complete 10 total hill sprints using the longest hill you can find (preferably one that is at least 50-100 yards long). Sprint up the hill as fast as you can, then once you reach the top, walk briskly or jog down and repeat. Continue in this fashion until all 10 sprints are completed. Workout C: 2-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.Your goal is to complete all five 2-lap intervals in under 3-minutes. Workout: Run 800 Meters (two laps) as fast as you can. Once you complete the 800 meter run, walk 1 full lap to recover and repeat 4 more times for a total of five 800-meter runs.


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6-Minute Mile In 6-Weeks Week Four: Workout A: 1 And 2-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.

Workout Goals: 400 Meters (1 lap): Get under 1:30 and beat last weeks times. 800 Meters (2 laps): Get under 3-minutes and beat last weeks times. Workout: Run 400 Meters (one lap) as fast as you can. Once you complete the 400 meter run, walk ½ to 1 full lap to recover. Once rested, then complete an 800 meter run as fast as possible. Your goal should be to get under 3-minutes for the 2-laps. After completing the 2 laps, rest by walking 1-lap.

Repeat in this fashion for 6 total sprints. For example: Sprint Sprint Sprint Sprint Sprint Sprint

#1: #2: #3: #4: #5: #6:

400 800 400 800 400 800

meters meters meters meters meters meters

Workout B: Hill Sprints Note: If you cannot find a hill, sprint on a track or field for 60-80 yards. Workout: You are to complete 10 total hill sprints using the longest hill you can find (preferably one that is at least 50-100 yards long). Sprint up the hill as fast as you can, then once you reach the top, walk briskly or jog down and repeat. Continue in this fashion until all 10 sprints are completed. or jog down and repeat. Continue in this fashion until all 10 sprints are completed. Workout C: 3-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.Your goal is to complete all 3 3-lap intervals in under 4-minutes and 30-seconds each. Workout: Run 1200 Meters (three laps) as fast as you can. Once you complete the 1200 meter run, walk 1-2 full laps to recover and repeat 2 more times for a total of three 1200meter runs. © www.FatBurningNation.com

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6-Minute Mile In 6-Weeks Week Five: Workout A: 2-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.Your goal is to complete all 6 2-lap intervals in under 3-minutes. Workout: Run 800 Meters (two laps) as fast as you can. Once you complete the 800 meter run, walk 1 full lap to recover and repeat 5 more times for a total of six 800-meter runs. Workout B: 1-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.Your goal is to complete all 6 1-lap intervals in under 1-minute and 30-seconds. Workout: Run 400 Meters (one lap) as fast as you can. Once you complete the 400 meter run, walk ½ to 1 full lap to recover and repeat 5 more times for a total of six 400-meter runs. Workout C: 3-Lap Intervals Be sure to time yourself and write down how long each lap takes you to complete.Your goal is to complete all 3 3-lap intervals in under 4-minutes and 30-seconds each. Workout: Run 1200 Meters (three laps) as fast as you can. Once you complete the 1200 meter run, walk 1-2 full laps to recover and repeat 2 more times for a total of three 1200meter runs.


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6-Minute Mile In 6-Weeks Week Six: Workout A: 1-Mile Pre-Test #1 After two days rest, this is going to be our very first attempt at the mile. After getting in a good warm-up, you will time yourself to see how fast you can run the mile (1600 meters, 4laps around the track). This is your workout for today so make sure you are ready to go and push yourself hard. Workout B: Hill Sprints Note: If you cannot find a hill, sprint on a track or field for 60-80 yards. Workout: You are to complete 10 total hill sprints using the longest hill you can find (preferably one that is at least 50-100 yards long). Sprint up the hill as fast as you can, then once you reach the top, walk briskly or jog down and repeat. Continue in this fashion until all 10 sprints are completed. Workout C: 1-Mile Pre-Test #2 This is going to be our second attempt at the mile. After getting in a good warm-up, you will time yourself to see how fast you can run the mile (1600 meters, 4-laps around the track), looking to beat your time from pre-test #1. Some may have already gotten an under 6-minute mile at this point. If you haven't, don't worry... The real test isn't until next week. This is your workout for today so make sure you are ready to go and push yourself hard. 1-Mile TEST DAY: After completing the 6-weeks and Workout C above, I recommend taking off 2-3 days to let your legs rest. After these 2-3 days, it's time to come back and hit the track for test day. No matter what time you end up getting, after going through those previous 6-weeks, it's safe to say you are in better shape than ever before. And now is the time to show that off. Get in a good warm-up, making sure everything is loose and ready to go... Then hit the track for the test.

Remember, your goal is to complete the mile in under 6-minutes... Good luck! © www.FatBurningNation.com

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Workout Charts Week 1

TIME

TIME

TIME

TIME

TIME

TIME

TIME

TIME

Workout A 200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

N/A

N/A

N/A

N/A

N/A

N/A

N/A

400M:

400M:

400M:

400M:

400M:

TIME

TIME

TIME

TIME

TIME

TIME

TIME

TIME

Workout A 200M:

200M:

200M:

200M:

200M:

200M:

200M:

200M:

N/A

N/A

N/A

N/A

N/A

N/A

N/A

800M:

400M:

800M:

400M:

800M:

TIME

TIME

TIME

TIME

TIME

TIME

TIME

TIME

Workout A 400M:

400M:

400M:

400M:

400M:

400M:

400M

Workout B N/A

N/A

N/A

N/A

N/A

N/A

N/A

Workout C 800M

800M

800M

800M

800M

Distance: 200M

Workout B N/A Hill Sprints

Workout C 400M: Distance: 400M

Week 2 Distance: 200M


Workout C 400M: Distance: 400M, 800M

Week 3 Distance: 400M

N/A

Distance: 800M


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Workout Charts Week 4

TIME

TIME

TIME

TIME

TIME

TIME

TIME

TIME

Workout A 400M:

800M:

400M:

800M:

400M:

800M:

N/A

N/A

N/A

N/A

N/A

N/A

N/A

TIME

TIME

Distance: 400M, 800M


Workout C 1200M: 1200M: 1200M: Distance: 1200M

Week 5

TIME

TIME

TIME

TIME

TIME

TIME

Workout A 800M:

800M:

800M:

800M:

800M:

800M:

400M:

400M:

400M:

400M:

400M:

Distance: 800M

Workout B 400M: Distance: 400M

Workout C 1200M: 1200M: 1200M: Distance: 1200M

Week 6

TIME

TIME

TIME

TIME

TIME

TIME

TIME

TIME

N/A

N/A

N/A

N/A

N/A

N/A

N/A

Workout A 1-Mile: Mile Pre-Test


Workout C 1-Mile: Mile Pre-Test

MILE TEST! Total Time: ___________________ Date:___________________


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How Did You Do? So you completed the 6-week program... I have to ask... How do you feel? My guess is that you are in better cardio shape than ever before, and regardless of what your mile time was on test day, I bet it's your best mile ever. I'd love to hear how this plan went, so send me over some feedback and your mile-time to:

dennis (at) fatburningnation (dot) com If you still feel you can improve on your mile times, you can repeat this program one more time through to see how much better you can get. Remember, it's important to track everything so that you know you are continually beating your times from the previous runs you did. Whether it be a half lap or mile, you should always push to beat your scores.


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Moving Forward... After getting to a place that you feel comfortable in your conditioning and mile times, I recommend running the mile at least 2-times per month. I also recommend adding in sprints (whether this be 60-80 yards or 200-400 meters) a few times per week. Sprints are what allow your body to produce a ton of great fat burning hormones and they will allow your body to get straight up SHREDDED. If you are looking for a full sprint program that incorporates some unique bodyweight workouts, definitely check out the link below which will take you to my one-of-a-kind Superhero Sprints program: Click Here To See Superhero Sprints In Action Amazing job getting through those previous 6-weeks and I look forward to hearing from you soon. To your success, Dennis Heenan, MCTT Master Certified Turbulence Trainer P.S. Don't forget my other sites... www.FatBurningNation.com- Blog posts, videos, motivation, free gifts, free content, and more. www.GetSuperheroAbs.com - #1 Ab training System designed for immense fat burning in as little as 4-minutes. Oh, and you don't need equipment! www.SuperheroSprints.com/Superhero-Body/ - The best progressive system on the market taking you from bodyweight to weighted exercises in under 12-weeks. www.SuperheroSprints.com – 6-week sprint and bodyweight combo plan designed to blast fat utilizing the most underrated and under used exercise on the planet: Sprints! www.DailyShredDiet.com – Discover how to lose 22 pounds of fat in the next 30 days without counting calories while still enjoying the foods you love. Join us on Facebook at www.Facebook.com/BodyFitFormula © www.FatBurningNation.com

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Six Minute Mile

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