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*** Due to coronavirus, Mornington Chasers running sessions have been suspended. We’re having online fitness sessions instead, check out our calendar and Facebook group for more information. ***

Golden Stag Mile Schedule 2019

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

Full Schedule:

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

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Heath. 6 miles Easy (1h05) 1m Time Trial [5 minutes] followed by 6 x {400m (5k) 400m (Easy)}  7 miles Easy (1h16)
15 Apr to 21 Apr
Week 2
 Heath. 6 miles Steady (1h00) 8 x {600m (5k) [400m Easy]}, 8k total  7 miles Easy (1h16)
22 Apr to 28 Apr
Week 3
   4 x {1200m (5k) [600m Easy], 7.2k total  3 miles Easy, 4 miles Steady (1h13)
29 Apr to 05 May
Week 4
 Heath. 6 miles Steady (1h00) 30 Minute Paarlauf [90s]  8 miles Easy (1h27)
06 May to 12 May
Week 5
 Heath. 6 miles Steady (1h00) Club Handicap Championship (Highgate Woods)  3 miles Easy, 4 miles Steady (1h13)
13 May to 19 May
Week 6
 Heath. 2 miles Easy, 2 miles Threshold, 2 miles Easy (1h02) 5 x {1000m (5k) [400m easy]} 8 x {200m (1m) [180s]}, 8.6k total  4 miles Easy, 4 miles Steady (1h24)
20 May to 26 May
Week 7
 speed Session @ Regent's Park 3 x {1200m (5k) [400m] Easy} 6 x {200m (1m) [60s]} 6 x Strides, 6k total + 6 x strides  Summer League - Dulwich 5m
27 May to 02 Jun
Week 8
 Heath. 6 miles Steady (1h00) 4 x {800m (5k) [60s] 400m (3k) [400m]}, 4.8k total  4 miles Easy, 4 miles Steady (1h24)
03 Jun to 09 Jun
Week 9
 speed Session @ Regent's Park 6 x {800m (5k) [400m Easy]} 6 x {200m (1m) [180s]}, 8.4k total  3 miles Easy, 3 miles Steady (1h03)
10 Jun to 16 Jun
Week 10
 8x{200m (1m) [200m Jog]} 1-2m Easy and 4 x 100m Strides   
17 Jun to 23 Jun



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: