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.
Use our pace calculator to find out more about the terms used in the schedule.
15/04/19-21/04/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 1m Time Trial [5 minutes] followed by 6 x {400m (5k pace=2'08'') 400m (Easy)} |
Friday | |
Saturday | |
Sunday |
22/04/19-28/04/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 8 x {600m (5k pace=3'12'') [400m Easy]}, 8k total |
Friday | |
Saturday | |
Sunday |
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 |
06/05/19-12/05/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 30 Minute Paarlauf [90s] |
Friday | |
Saturday | |
Sunday |
13/05/19-19/05/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | Club Handicap Championship (Highgate Woods) |
Friday | |
Saturday | |
Sunday |
20/05/19-26/05/19
Monday | |
---|---|
Tuesday | Heath. |
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 |
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 |
03/06/19-09/06/19
Monday | |
---|---|
Tuesday | Heath. |
Wednesday | |
Thursday | 4 x {800m (5k pace=4'15'') [60s] 400m (3k pace=2'04'') [400m]}, 4.8k total |
Friday | |
Saturday | |
Sunday |
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 |
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 |
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: