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
Sample Day 1
5 mile easy run
At the end of the workout, do 3x80m strides at 80% of max speed.
Sample Day 2
Workout:
1 mile warmup
4x100m strides @ 80% of max speed
3x1 mile repeats
1 mile cool down
Sample Day 3
5 mile easy run
4x80m strides at 80% of max speed
Sample Day 5
Workout:
1 mile warmup
4x100m strides @ 80% of max speed.
4x400m repeats @ 5K pace
1 mile cool down
Sample Day 6
Sample Day 7
Sample Day 8
5 mile easy run
4x80m strides at 80% of max speed