The Go-Fast Mile Plan

Eight weeks to your perfect mile


Posted: 27 August 2010
by Sam Murphy

This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent on your experience.

Week 1

Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-12 x 30 secs at CMP with 60 secs jog/walk; 1-2 miles easy    
Session 2: 3-5 x 1 mile at tempo with 60-90 secs jog/walk; 2-4 x 200m at CMP with 200m jog/walk   
Session 3: Easy run up to 80 mins plus 4 x 60m strides

Week 2

Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-10 x 45 secs at CMP with 90 secs jog/walk; 1-2 miles easy   
Session 2: 2 x 15 mins at tempo with 3 mins jog/walk; 2-4 x 200m at CMP with 200m jog/walk   
Session 3: Easy run up to 80 mins

Week 3

Session 1: 1-2 miles easy; 4-6 x 60m strides; 6-8 x 60 secs at CMP with 2 mins jog/walk; 1-2 miles easy    
Session 2: 1-2 miles easy; 3-5 x 4 mins at 5K pace with 3 min jog/walk; 1-2 miles easy   
Session 3: Easy run up to 45 mins

Week 4

Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-16 x 200m at CMP with 400m jog/walk; 1-2 miles easy   
Session 2: 1 mile easy; 4 x 60m strides; 1 x 1200m time trial (record your time); 1 mile easy   
Session 3: Easy run up to 80 mins plus 5 x 60m strides

Week 5

Session 1: 1-2 miles easy; 4-6 x 60m strides; 4-8 x 400m at CMP with 400m jog/walk   
Session 2: 2 x 15 mins tempo pace with 2 min jog/walk; 2-4 200m CMP with 200m jog/walk   
Session 3: Easy run up to 90 mins

Week 6

Session 1: 1-2 miles easy; 4-6 x 60m strides; 4-8 x 200m at 1200m pace with 200m jog/walk; 2 x 400m at CMP with 400m jog/walk; 2 x 200m at 1200m pace with 200m jog/walk; 1-2 miles easy   
Session 2:1-2 miles easy; 4-6 x 3 mins at 3K pace with 2 mins jog/walk recovery; 4-6 x 60m strides OR 4-6 x 10-sec hill sprints   
Session 3: 5K or 10K race

Week 7

Session 1: 1-2 miles easy; 4-6 x 60m strides; 3-5 x 600m at CMP with 600m jog/walk; 1-2 miles easy   
Session 2: 20-30 mins at tempo pace; 2-4 x 200m CMP with 200m jog/walk OR 5-7 x 10-sec hill sprints   
Session 3: Easy run up to 90 mins

Week 8

Session 1: 1-2 miles easy; 6-8 x 1 min at 3-5K pace with 1 min jog/walk; 1-2 miles easy    
Session 2: 45 mins easy run; 4-6 x 60m strides   
Session 3: MILE RACE OR TIME TRIAL


Key

Strides A fast but relaxed effort over a short distance to help set up good form and ease you into speedwork.

CMP Your current mile pace.

Jog/walk If this feels too short, take longer. If it feels too long, reduce it – but only if you can sustain the same speed from the first rep to the last.

Tempo The pace you can sustain for approximately an hour – usually between 10K or half-marathon race pace, depending on your ability.

3-5K pace Corresponds nicely with VO2 max and is typically 15-40 seconds per mile slower than your mile pace.

Hill sprints These are about developing speed and power. Don’t pick too steep a gradient and concentrate on good form.


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