1 Mile Run Program, Exercise

Training Program | PR Your 1 Mile Run – Week 4

This Week We Pick Up the Speed in Our Interval Training!

We pick up the pace on our interval training this week! In particular, you will notice the 200m intervals feeling much faster than in previous weeks.

We continue to add volume in the 200m/400m/800m intervals as well, so make sure you stay on top of your stretches post run to stay ready for the next session. Tie up those laces and get after it!

If you’re new to the program, or want to see previous week’s programming, click HERE.

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Programming

*Each day starts with a Warm-Up and ends with a Cool Down. See the bottom of the page for the Daily Warm-Up/Cool Down.

Day 1

  • 10x200m Run @ :08 slower than target pace

Rest 2:00 

*Example: If your target mile is 8:00, you would run these at 1:08

  • 9 Stadium Step Sprints

Rest on walk down

**If your stadium stairs are less than 20 big steps, do 2x as many.


Day 2

  • 20 Minute Run @45% of target pace

*Example: If your target mile is 8:00, you would run this at a 12:30 pace.

  • 6x100m Strides @ target pace

Rest 1:00

Example: if your target time is 8:00, you would run these at :30


Day 3

  • 7x400m Run @ :13 slower than target pace

Rest 2:00

*Example: if your target mile is 8:00, you would run these at 2:13.

  • 9 Stadium Step Sprints

Rest on walk down


Day 4

  • 20 Minute Run @45% of target pace
  • 6x100m Strides @ target pace

Rest 1:00


Day 5

  • 4x800m Run @ :60 slower than target pace

Rest 2:00

*Example: If your target pace is 8:00 mile, you wold run these at 5:00. 

  • 9 Stadium Step Sprints

Rest on Walk Down


Day 6

  • 60 Minute Long Run @ conversational pace

Day 7

Recovery/Rest Day

Foam Roll 1 Minute Each Limb…

  • Lower Calf
  • Upper Calf
  • Outer Calf
  • Shin
  • Front of Ankle
  • Inner Thigh
  • Quads
  • IT Band
  • Front of Hips
  • Glutes
  • Lats
  • Pecs
  • Upper Back
  • Under Arm Pit
  • Outer Shoulders

If time permits, stretch for 2 minutes on each side…

  • Low Dragon Pose
  • Half Splits
  • Pigeon Pose w/Torso Twist
  • Half Saddle
  • Single Leg Forward Fold
  • Full Saddle w/Toe Stretch
  • Seal Pose
  • Twisted Lizard Pose
  • Puppy Dog

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