There are 4 key runs a week with optional days on Monday and Saturday. Wendesay is a rest day. This plan starts to taper after the pyramid session on 6 July. Easy runs can be swapped for lower impact exercises such as swimming, cycling, walking/hiking.
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.
19/06/23-25/06/23
| Monday | |
|---|---|
| Tuesday | 45-60 minutes easy |
| Wednesday | |
| Thursday | 4-6 x {4min (3k) [2min static recovery]} |
| Friday | |
| Saturday | |
| Sunday |
26/06/23-02/07/23
| Monday | |
|---|---|
| Tuesday | 45-60 minutes easy |
| Wednesday | |
| Thursday | Hills 6-12 x {30-45s (1m) [2 min]} |
| Friday | |
| Saturday | |
| Sunday |
03/07/23-09/07/23
| Monday | |
|---|---|
| Tuesday | 45-60 minutes easy |
| Wednesday | |
| Thursday | Pyramid {2min (3k), 4min (10k), 6min (10mi) 4min (10k) 2min (3k) [2min static recovery]} |
| Friday | |
| Saturday | |
| Sunday |
10/07/23-16/07/23
| Monday | |
|---|---|
| Tuesday | 45-60 minutes easy |
| Wednesday | |
| Thursday | 20mins easy shakeout |
| Friday | Race day! Golden Stag Mile |
| Saturday | |
| Sunday |
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:
