My Fastest Mile (Intermediate)

Average Weekly Training Hours 03:09
Training Load By Week
Average Weekly Training Hours 03:09
Training Load By Week

Are you training for a 1 mile race? Can you already run for at least 40 minutes 3-4 times per week? Are you willing to put in hard work to run YOUR fastest mile? This plan is 8 weeks in length, you will have 2.5 -3.5 hours of exercise per week. This plan includes speed workouts, 2 time trials, cross training mixed in to help you get to race day feeling your best to run your best mile!

Sample Day 2
0:40:00
Aerobic Cross Train (Bike, Swim, Elliptical, Walk)

Cross training is a great tool to help expand upon your aerobic base which helps to deliver oxygen to your muscles. It will help build your endurance while taking the pounding off your legs to help avoid injury.

Sample Day 3
0:38:00
30-60s

Warm up 10 minutes easy
Then, 12 x 30 seconds at a race pace with 1 minute recoveries (jog or walk recoveries)
Cool down 10 minutes easy with stretching

Sample Day 4
0:40:00
Aerobic Cross Train (Bike, Swim, Elliptical, Walk)

Cross training is a great tool to help expand upon your aerobic base which helps to deliver oxygen to your muscles. It will help build your endurance while taking the pounding off your legs to help avoid injury.

Sample Day 5
0:40:00
Easy Base Build

Easy run 40 minutes at a steady, conversational pace

Sample Day 7
0:40:00
Easy Base Build

Easy run 40 minutes at a steady, conversational pace

Sample Day 8
0:40:00
Easy Base Build

Easy run 40 minutes at a steady, conversational pace.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 9
0:40:00
Aerobic Cross Train (Bike, Swim, Elliptical, Walk)

Cross training is a great tool to help expand upon your aerobic base which helps to deliver oxygen to your muscles. It will help build your endurance while taking the pounding off your legs to help avoid injury.

Amanda K Spinler
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Pace Right Coaching LLC

Pace Right Coaching prides itself on tailoring progressive run plans, mixed with strength training, to ensure you hit your goals injury free. Sometimes, with all the running we do, we throw strength training to the wayside. Nonetheless, it’s essential in maintaining proper posture, diminishing muscle compensation, absorbing impact, and improving agility! Check out our Generic Training plans and if you're looking for something a little more custom, Contact us!