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  • May
  • 18
  • 2016

The Beer Mile: Training Plan

The Beer Mile: Training Plan

Running can be both an art and a science, and running a beer mile adds in even another layer, a party. This summer Pacers Running is hosting one of the most impressive of events to date, the Great North American Naughtical Beer Mile. That is all well and good, you think, but how do I even run a beer mile?

On Pace the Nation, Lewis Kent, the beer mile world champion, shares his expertise on balancing a fast mile with some fast drinking. This is a required listen before you hit the racecourse in July. You can catch Lewis’ win on FloTrack and also on The Ellen Degeneres Show. As you can see, there is a skill required here.

A couple of tips care of Lewis for the novice beer miler:

  • Choose the right beer. You want something that goes down smoothly on race day. This is usually a lager or a pilsner; a thick stout can be a challenge to get down.
  • Pace yourself! It’s much easier to pick it up as you go than to be out of breath and unable to chug by lap 2.

Bluejacket-1200x600

Speaking of beer, beer for the event will be poured by our friends at Bluejacket and the official beer for the Naughtical Mile will be announced on June 23 at our official training event at Pacers Navy Yard. In the mean time, do not try to improve your speed for this event by drinking from a straw. That is a no. Beer will be drunk from a Solo-like cup. Your race clock begins when the beer is picked up. There are your drinking tips, but there is a solid running component to consider.

Track_Erin02-1200x600

Coach Jerry breaks down what it takes to move your running game down in distance and up in speed.

The mile is an intriguing event for a lot of reasons, not the least of which is that it appeals to 800 meter runners moving up, and distance runners moving down, and so depending on your point of view it’s either a very long race or a very short race.  For our current purposes, I will presume that you’re approaching the race as a fast interlude in your normal distance racing schedule.  From that perspective, the key to training for a mile is to do some short, intense intervals.  A good first workout to prepare for a mile is 10 x 400 (400 meters is approximately 1/4 mile and one lap around a 400 meter track) with a 200 meter jog recovery, where you run progressively faster as the workout goes on.  Focus on leg turnover, and try to run the last 3 or 4 repeats at mile goal pace.  If you made it through that one, try a second workout of 8 x 400 with a 400 meter jog recovery, where you start at mile goal pace, and work down under goal pace for the last 4 repeats.  If you really want to be ready to roll, do a final workout of 8 x 200 with a 200 jog recovery, where you run them all hard.  These workouts will take you out of your comfort zone, which is a good way to replicate what it will be like on race day.

Get running, get drinking, get registered– maybe not in that order.

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