1 Mile Run Program

Training Program | PR Your 1 Mile Run – Week 15

We Begin Our Taper During Week 15 of 16

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

Get these weekly workouts emailed to you every Sunday at 6am PST by entering your email address below!

Processing…
Success! You're on the list.

Programming

Day 1

  • 8x200m Run @ :03 faster than target pace

Rest 2:00 

*Example: If your target mile is 8:00, you would run these at :57

  • 10 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 @65% of target pace

*Example: If your target mile is 8:00, you would run this at a 11:30 pace.

  • 12x100m Strides @ target pace

Rest 1:00

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


Day 3

  • 6x400m Run @ :02 faster than target pace

Rest 2:00

*Example: if your target mile is 8:00, you would run these at 1:58.

  • 10 Stadium Step Sprints

Rest on walk down


Day 4

  • 20 Minute Run @65% of target pace
  • 12x100m Strides @ target pace

Rest 1:00


Day 5

  • 2x1200m Run @ :15 slower than target pace

Rest 2:00

*Example: If your target pace is 8:00 mile, you wold run these at 6:15

  • 10 Stadium Step Sprints

Rest on Walk Down


Day 6

  • 30 Minute 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

Leave a Reply