1 Mile Run Program, Exercise

Training Program | PR Your 1 Mile Run – Week 7

Hard Intervals This Week, Inching Closer to Target Mile Pace

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

  • 13x200m Run @ :05 slower than target pace

Rest 2:00 

*Example: If your target mile is 8:00, you would run these at 1:05

  • 12 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 @60% of target pace

*Example: If your target mile is 8:00, you would run this at a 11:15 pace.

  • 9x100m Strides @ target pace

Rest 1:00

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


Day 3

  • 9x400m Run @ :10 slower than target pace

Rest 2:00

*Example: if your target mile is 8:00, you would run these at 2:10.

  • 12 Stadium Step Sprints

Rest on walk down


Day 4

  • 20 Minute Run @60% of target pace
  • 9x100m Strides @ target pace

Rest 1:00


Day 5

  • 6x800m Run @ :55 slower than target pace

Rest 2:00

*Example: If your target pace is 8:00 mile, you wold run these at 4:55. 

  • 12 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

Daily Warm-Up

  • 1 Mile Jog

4 Rounds

  • 10m Bird Peckers
  • 10m Toy Solder Kicks
  • 10m Butt Kickers
  • 10m Speed Skips
  • 10m High Knees
  • 10m Power Skips for Distance
  • 200m Run (increase pace each round)

2x200m Run

2:00 Rest

  • To dial in the pace for the day

Daily Cool Down

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

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