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.

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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 - 1h09)
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 - 1h21)

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Week 2

22/04/19-28/04/19

Monday
Tuesday	Heath. 6 miles Steady (1h00 - 1h05)
Wednesday
Thursday	8 x {600m (5k pace=3'12'') [400m Easy]}, 8k total
Friday
Saturday
Sunday	7 miles Easy (1h16 - 1h21)

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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 - 1h18)

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Week 4

06/05/19-12/05/19

Monday
Tuesday	Heath. 6 miles Steady (1h00 - 1h05)
Wednesday
Thursday	30 Minute Paarlauf [90s]
Friday
Saturday
Sunday	8 miles Easy (1h27 - 1h32)

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Week 5

13/05/19-19/05/19

Monday
Tuesday	Heath. 6 miles Steady (1h00 - 1h05)
Wednesday
Thursday	Club Handicap Championship (Highgate Woods)
Friday
Saturday
Sunday	3 miles Easy, 4 miles Steady (1h13 - 1h18)

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Week 6

20/05/19-26/05/19

Monday
Tuesday	Heath. 2 miles Easy, 2 miles Threshold, 2 miles Easy (1h02 - 1h04)
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 - 1h30)

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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

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Week 8

03/06/19-09/06/19

Monday
Tuesday	Heath. 6 miles Steady (1h00 - 1h05)
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 - 1h30)

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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 - 1h07)

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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

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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:

• If you are ill or injured, rest.
• If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
• Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
• All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.