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.
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.
Use our pace calculator to find out more about the terms used in the schedule.
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 |
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 |
24/05/21-30/05/21
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 3-4 x {1200m (10k pace=6'39'') [400m jog]} - total 4800m hard, 1600m recovery |
Friday | |
Saturday | 200m parlaauf session [30min] |
Sunday |
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. |
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 |
07/06/21-13/06/21
Monday | |
---|---|
Tuesday | Regent's Park. |
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 |
14/06/21-20/06/21
Monday | |
---|---|
Tuesday | Heath. |
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 |
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 |
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. |
Wednesday | |
Thursday | 6x {400m (1m pace=1'59'') [2min]} |
Friday | |
Saturday | Golden Stag mile |
Sunday | Rest |
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: