My Fastest Mile (Intermediate)

Author

Amanda K Spinler

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 1 Day Off, 2 X-Train

Longest Workout

0:45 hrs

Plan Specs

running intermediate

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:14
Training Load By Week
Average Weekly Training Hours: 03:14
Average Weekly Breakdown

Amanda K Spinler

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!

Back to Plan Details

Sample Day 1

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 2

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 3

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 4

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 6

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 7

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 8

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.

My Fastest Mile (Intermediate)

$40.00 - Buy Now