1 Mile Training Plan - Advanced

Week: Mon Tue Wed Thu Fri Sat Sun

1 4 5 6 3 4 7 OFF
2 4 5 6 3 5 7 OFF
3 4 6 5 3 800m TT 8 OFF
4 4 4 6 3 5 8 OFF
5 4 4 6 3 5 9 OFF
6 3 1200m TT 7 3 5 10 OFF
7 4 5 6 4 5 8 OFF
8 4 5 4 3 Opt. 2-3 Race - 1 Mile OFF

Hill Sprints within Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
Strides following run. Begin with 4, build up to 6-8
Workout Days
Race Efforts

Workout by Week: Rep Pace:

1a 2x1 mile with 90s recovery 06:04
1b 6x200m with 90s recovery 00:36
2a 6x400m with 2 mins recovery 01:13
2b 20 Minute Tempo Run 06:25
3a 8x200m with 90s recovery 00:36
3b 800 Meter TT: All out 800m
4a 3x1 mile with 90s recovery (pace TBD based off 800m TT) 05:52
4b 10x200m with 90s rec.(Pace TBD based off 800m TT) 00:35 These Times w
5a 4x800m with 90s recovery (Pace TBD based off 800m TT) 02:52 Please e
5b 25 minute Tempo Run 06:12
6a 1200m TT: All out 1200m
6b 8x400m with 2 mins recovery (Pace TBD based off 1200m TT) 01:11
7a 3x1 mile at 5k race pace with 4 minutes recovery 05:19 These Times wi
7b 4x400m with 3 mins recovery 01:09 Please e
8a 6x200m with 2 mins recovery 00:34
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

Current Estimated Fitness or Mile Time 0:05:08

800m TT (Input after Week 3 TT) 02:29

1200m TT (Input after Week 6 TT) 03:42
Ensure you input times above in h:mm:ss format. For Example: A 7:15
mile would be 0:07:15

Highest Priority Runs Days Running:

Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 800m time trial.

Please ensure you update the above

These Times will be based off your 1200m time trial.

Please ensure you update the above