Goal Mile - 13 weeks to faster run times

Average Weekly Training Hours 02:08
Training Load By Week
Average Weekly Training Hours 02:08
Training Load By Week
Sample Day 2
0:40:00

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 4
0:45:00

Goal mile Test. The purpose of this workout is to establish a goal mile pace for the next several weeks.

Warm up well. ideally 20-30 min. After this warm up it is a good idea to insert some drills to loosen up, short sprints, and light stretching. On a regulation track we will run a mile for time (4 laps around the track, 1600 meters). For future reference Each time you cross a large number on the track, that symbolizes 100 meters. Record each lap of the mile as well as the total time.

Once done with the mile, cool down as needed 10-15 min.

For setting the goal mile going forward you want to have a couple considerations.

- What is your current time?
- How off peak fitness are you?
- What is your prior running history?
- How consistent was your mile today?
- How hard do you want to push yoursefl for this program.

There is NO SET RULE to determine your goal mile pace. if you need help setting this, consider asking a Training Bible Coach with a free email question: www.trainingbible.com

You will also need to establish a "base pace" Base will show up in your workouts quite often. I personally use about 20-30 seconds slower then the intitial mile test.

Sample Day 11
0:45:00

goal mile #1

30 min warm up with 6-8 strides.

then a straight mile but within the mile it looks like this:
200@ Goal
1200 @ base pace
200 @ goal.

after mile 1 lap easy

then 2x400 @ slightly faster then 5k pace. recover 1 min between

Sample Day 16
0:50:00

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 18
0:50:00

goal mile #2

30 min warm up with 6-8 strides.

then a straight mile but within the mile it looks like this:
200@ Goal
500 @ 5k pace
200 @ goal.
500 @ 5K
200 @ goal
after mile 1 lap easy

then 3x400 @ slightly faster then 5k pace. recover 1 min between

Sample Day 23
1:00:00

Hill strides. Warm up. Then 6-8x20 seconds up a moderate grade hill (about 4-5%). Best on grass or other soft surface. Walk down recovery. Quick strides. Powerful! Use arms to drive your legs powerfully. Cool down with heart rate in zone 1.

Sample Day 25
1:00:00

goal mile #3

30 min warm up with 6-8 strides.

then a straight mile but within the mile it looks like this:
300@ Goal
1000 @ base pace
300 @ goal.

after mile 1 lap easy

then 4x400 @ slightly faster then 5k pace. recover 1 min between

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.