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7-Week Mile Race Prep

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7-Week Mile Race Prep

Author

Coach Mwangi

Length

7 Weeks

Typical Week

5 Run, 1 Day Off

Longest Workout

10 miles

Plan Specs

running intermediate advanced masters time goal

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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Summary

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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

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