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Golden Stag 2021

Thursday is our core speed session each week. Thursday and Saturday are the key sessions for anyone focussed on the Golden Stag mile. If your focus is more on endurance, make sure to do the Tuesday interval sessions when listed and take the Saturday easy unless you know you are capable of three hard sessions in a week.

This week:

2 weeks 1 day to go

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 3x {400m (3k pace=2'04'') ,800m (5k pace=4'15''), 1200m (10k pace=6'39'') [400m jog]}
Friday  
Saturday 3-4 {600m (3k pace=3'06'') [60s] 400m (1m pace=1'59'') [4min]}
Sunday 11 miles Easy (2h00)

Customization

The schedule shown is for a runner hoping to complete a 1 MILE race in a time of 00:08:00.

No optional days selected.

Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

10/05/21-16/05/21

Monday  
Tuesday 60 min steady or 4 x {1600m (10k pace=8'52'') [3min]}
Wednesday  
Thursday 6-8 x {600m (3k pace=3'06'') [3 min]}. Total 3600-4800m
Friday  
Saturday 4x{ 400m [10k] 400m [5k] 400m hard [3min] }
Sunday 8 miles Easy (1h27)

Week 2

17/05/21-23/05/21

Monday  
Tuesday 60 min steady or 5 x {1600m (10k pace=8'52'') [3min]}
Wednesday  
Thursday 400m parlaauf session [30min]
Friday  
Saturday 1200m (10k pace=6'39'') [2min], 1000 (5k) [2min], 800 (3k) [2min], 600 (1m) [2min], 400 (1m) [2min], 200 (1m) [1min], 100 (1m) - total 4300m
Sunday 9 miles Easy (1h38)

Week 3

24/05/21-30/05/21

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 3-4 x {1200m (10k pace=6'39'') [400m jog]} - total 4800m hard, 1600m recovery
Friday  
Saturday 200m parlaauf session [30min]
Sunday 10 miles Easy (1h49)

Week 4

31/05/21-06/06/21

Parkrun restarts on the Saturday and on Monday 7 June the first Sri Chinmoy race of the Summer takes place

Monday  
Tuesday Regent's Park. 5 miles Easy (54 mins)
Wednesday  
Thursday 1200m (10k pace=6'39'') [2min] 3-4x {800m (5k pace=4'15'') [2min]}, 1200m (10k pace=6'39'')
Friday  
Saturday {100m jog/walk, 100m (5k pace=32''), 100m sprint } for 30mins OR 60 Easy and Sri Chinmoy next Monday
Sunday 8 miles Easy (1h27)

Week 5

07/06/21-13/06/21

Monday  
Tuesday Regent's Park. 5 miles Easy (54 mins)
Wednesday  
Thursday 6-8 x {600m (3k pace=3'06'') [3 min]}. Total 3600-4800m
Friday  
Saturday 2-3 x {800m (3k pace=4'08'') [60s] 800m (1m pace=3'59'') [4min]}
Sunday 11 miles Easy (2h00)

Week 6

14/06/21-20/06/21

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 3x {400m (3k pace=2'04'') ,800m (5k pace=4'15''), 1200m (10k pace=6'39'') [400m jog]}
Friday  
Saturday 3-4 {600m (3k pace=3'06'') [60s] 400m (1m pace=1'59'') [4min]}
Sunday 11 miles Easy (2h00)

Week 7

21/06/21-27/06/21

Monday  
Tuesday 60 min steady or 6 x {1600m (10k pace=8'52'') [3min]}
Wednesday  
Thursday 6-8 x {600m (3k pace=3'06'') [3 min]}. Total 3600-4800m
Friday  
Saturday 12x{200m [60s+]}
Sunday 8 miles Easy (1h27)

Week 8

28/06/21-04/07/21

It's really important to have some time to recover after a race before beginning a new training plan

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 6x {400m (1m pace=1'59'') [2min]}
Friday  
Saturday Golden Stag mile
Sunday Rest

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: