Welcome to my FREE 16 Week Mile Run Training Program! Here you will find everything you need to know in order to PR your mile time. This program is designed to set you up for success by systematically increasing running volume, intensity, and intervals.
The only prerequisite for this program to be truly effective and safe to perform, is that you must be able to run a full mile without stopping. That would put most people at roughly the 12:00 mile mark. So in general, you should be able to run a 12:00 mile non stop.
How it Works
The program is 4 months long and is designed to help you peak for a 1 mile time trail at the end of Week 16. This will include slowly increasing volume up until week 14, at which point a taper begins.
Before beginning this program you will need to know your current mile time, and have a target mile time to shoot for. To set yourself up for success, your target mile time should be no more than 25% faster than your current mile time.
Each training day will take roughly 1 -1.5 hours, including a warm-up and cool down. The first 7 weeks will be closer to the 1 hour mark. As the volume gets higher towards the second half of the program, the training sessions will be closer to 1.5 hours.
How to Get the Workouts
You can get each week’s programming emailed directly to you every Sunday at 6am PST by signing up for the newsletter. You can also find each week’s programming by checking back at the bottom of this page or visit the Exercise Blog every Sunday morning at 6am PST.
What to Expect
Here is what to expect on each day of the week. The amount of intervals and pacing will vary depending on which week you are in.
Monday
- 200m Intervals
- Stadium or Hill Sprints
Tuesday
- 20 Minute Tempo Run
- 100m Strides
Wednesday
- 400m Intervals
- Stadium or Hill Sprints
Thursday
- 20 Minute Tempo Run
- 100m Strides
Friday
- 800m Intervals
- Stadium or Hill Sprints
Saturday
- 60 Minute Long Run
Sunday
- Foam Roll/Stretch
Warm-Up
Every day begins with the same warm-up to improve running form and increase overall weekly mileage.
- 1 Mile or 10 Minute Jog (whichever comes first) at easy pace
4 Sets
- 10m Bird Peckers
- 10m Toy Soldier Kicks
- 10m Butt Kickers
- 10m Speed Skips
- 10m High Knees
- 10m Power Skips for Distance
- 200m Run (start easy, increase pace each set)
- 2x200m Run (Workout Pace)
- Rest 2:00
- This is to help dial in pace for the day
Cool Down
Every day you should take 10 minutes to properly cool down and stretch. This is imperative for longevity and injury prevention. This program is intense! If you neglect this portion, you run the risk of injury and/or decreased performance.
2 Minutes Static Stretching 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
Weekly Programming
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
- Week 9
- Week 10
- Week 11
- Week 12
- Week 13
- Week 14
- Week 15
- Week 16
Sign Up for the Email List
Enter your email below to get each week’s program emailed directly to you every Sunday morning at 6am PST.
About the Author
Danny Burde is the founder of Iron Crew Athletics and holds Bachelor’s degrees in both Psychology & Kinesiology. Danny is a CrossFit Level 2 Coach and was Head Coach at NC Fit for 2 years before starting Iron Crew Athletics. Danny has been immersed in fitness since he was 12 years old and has a passion for helping others.
Danny specializes in helping people find sustainable exercise and nutrition plans. His vision is a world where everyone stays in shape and eats healthy forever.
Learn more about Coach Danny HERE.