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One Speed Mile Training Plan

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One Speed Mile Training Plan


Run4PRs Coaching

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11 Weeks

Plan Description


Intervals increase enzyme activity increase in your heart’s stroke volume (the amount of blood your heart pumps per beat) and cardiac output (the amount of blood your heart pumps per minute), which greatly increases the delivery of blood and oxygen to your muscles. Together, all of these training adaptations increase the often- mentioned VO2 max While increasing your weekly mileage will initially increase your VO2 max, the most potent stimulus for its improvement is long intervals of 2 to 5 minutes at the speed that elicits VO2 max, with recovery periods that are equal to or slightly less than the time spent running (1:1 work-to-rest ratio). Jogging between intervals will keep oxygen consumption (VO2) elevated throughout the workout

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
20mi 8mi
Other x2
01:18:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
20mi 8mi
01:18:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Victoria Phillippi

Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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