7-Week Mile Race Prep

Training Load By Week
Training Load By Week

This plan is designed for someone preparing to race a mile in just under a 2-month timeframe. It is intended for someone who has a few mile and/or 5K races under his/her belt. It is not ideal for a beginner runner.

Sample Day 1
5.15mi
Easy Run

5 mile easy run
At the end of the workout, do 3x80m strides at 80% of max speed.

Sample Day 2
7.88mi
Track Workout (Mile Repeats)

Workout:
1 mile warmup
4x100m strides @ 80% of max speed
3x1 mile repeats
1 mile cool down

Sample Day 3
5.2mi
Recovery Run

5 mile easy run
4x80m strides at 80% of max speed

Sample Day 5
3.25mi
Track Workout (400m repeats)

Workout:
1 mile warmup
4x100m strides @ 80% of max speed.
4x400m repeats @ 5K pace
1 mile cool down

Sample Day 6
4mi
Recovery Run

Sample Day 7
10mi
Long run

Sample Day 8
5.2mi
Easy Run

5 mile easy run
4x80m strides at 80% of max speed