7-Week Mile Race Prep
Author: Coach Mwangi
Length: 7 Weeks
Tags: running, intermediate, advanced, masters, time goal
Typical Week: 5 Run, 1 Day Off
Longest Workout:
10 miles
Author: Coach Mwangi
Length: 7 Weeks
Tags: running, intermediate, advanced, masters, time goal
Typical Week: 5 Run, 1 Day Off
Longest Workout:
10 miles
7-Week Mile Race Prep
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.
5 mile easy run
At the end of the workout, do 3x80m strides at 80% of max speed.
Workout:
1 mile warmup
4x100m strides @ 80% of max speed
3x1 mile repeats
1 mile cool down
5 mile easy run
4x80m strides at 80% of max speed
Workout:
1 mile warmup
4x100m strides @ 80% of max speed.
4x400m repeats @ 5K pace
1 mile cool down
5 mile easy run
4x80m strides at 80% of max speed