Amy Plan – Breaking Mile PR Twice

October 1st, and something finally clicked.
The grind started paying off.

Mile benchmarks

• Week 11 (Sep 28) – Benchmark mile in 6:18. Stable pace ~3:55/km, with gas left in the tank.
• Week 12 (Oct 1) – Benchmark again: 6:11. Average 3:51/km. This one hurt. I kept it stable, but the last stretch was no joke.

Two mile PRs in just four days.

The grind

I know where it comes from.
The 7 × 3 minutes at ~4:00/km (with 3-minute rests) are the hardest workouts I’ve ever done.
They broke me mentally.

When I saw them on the plan, I dreaded them days in advance. Like a dentist appointment — or worse.
But those sessions built this result. No shortcuts.

Metrics and adaptation

• HR: topping at 186–187 instead of 191–192 in repeats. Progress.
• VO₂max: now 51 — back on the rise.
• HRV: still high, often ~130.
• Sleep: steady, 80+ Garmin scores, thanks to earlier bedtime.

Reflection

These mile benchmarks prove the suffering isn’t wasted.
Amy’s plan is brutal, but it’s forging something new.
I don’t know yet if I can carry 4:20/km for a full 5K — but mile by mile, rep by rep, I’m closer.

Grind. Adapt. Survive. Break PRs.
That’s the cycle.