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Golden Stag Mile Schedule 2019

This schedule assumes that you are able to run for 75 minutes continuously and 3 days a week.

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

15/04/19-21/04/19

Monday  
Tuesday Heath. 6 miles Easy (1h05)
Wednesday  
Thursday 1m Time Trial [5 minutes] followed by 6 x {400m (5k pace=2'08'') 400m (Easy)}
Friday  
Saturday  
Sunday 7 miles Easy (1h16)

Week 2

22/04/19-28/04/19

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 8 x {600m (5k pace=3'12'') [400m Easy]}, 8k total
Friday  
Saturday  
Sunday 7 miles Easy (1h16)

Week 3

29/04/19-05/05/19

Monday  
Tuesday  
Wednesday  
Thursday 4 x {1200m (5k pace=6'23'') [600m Easy], 7.2k total
Friday  
Saturday  
Sunday 3 miles Easy, 4 miles Steady (1h13)

Week 4

06/05/19-12/05/19

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 30 Minute Paarlauf [90s]
Friday  
Saturday  
Sunday 8 miles Easy (1h27)

Week 5

13/05/19-19/05/19

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday Club Handicap Championship (Highgate Woods)
Friday  
Saturday  
Sunday 3 miles Easy, 4 miles Steady (1h13)

Week 6

20/05/19-26/05/19

Monday  
Tuesday Heath. 2 miles Easy, 2 miles Threshold, 2 miles Easy (1h02)
Wednesday  
Thursday 5 x {1000m (5k pace=5'19'') [400m easy]} 8 x {200m (1m pace=1'00'') [180s]}, 8.6k total
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady (1h24)

Week 7

27/05/19-02/06/19

Monday  
Tuesday speed Session @ Regent's Park
Wednesday  
Thursday 3 x {1200m (5k pace=6'23'') [400m] Easy} 6 x {200m (1m pace=1'00'') [60s]} 6 x Strides, 6k total + 6 x strides
Friday  
Saturday  
Sunday Summer League - Dulwich 5m

Week 8

03/06/19-09/06/19

Monday  
Tuesday Heath. 6 miles Steady (1h00)
Wednesday  
Thursday 4 x {800m (5k pace=4'15'') [60s] 400m (3k pace=2'04'') [400m]}, 4.8k total
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady (1h24)

Week 9

10/06/19-16/06/19

Monday  
Tuesday speed Session @ Regent's Park
Wednesday  
Thursday 6 x {800m (5k pace=4'15'') [400m Easy]} 6 x {200m (1m pace=1'00'') [180s]}, 8.4k total
Friday  
Saturday  
Sunday 3 miles Easy, 3 miles Steady (1h03)

Week 10

17/06/19-23/06/19

Monday  
Tuesday 8x{200m (1m pace=1'00'') [200m Jog]}
Wednesday  
Thursday 1-2m Easy and 4 x 100m Strides
Friday  
Saturday  
Sunday  

 

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: