The Solid Mile

4- to 6-days-a-week 4-week mile schedules


Posted: 6 May 2000
by Sean Fishpool and Steve Smythe

4-6 days/week

  MON TUE WED THU FRI SAT SUN
WEEK 1 Rest or 25-35 mins slow 10 x 100m strides around mile pace, on grass Rest or 25-35 mins slow 2 x 600m at mile pace, with 5-min recovery. Ideally use track Rest 25-35 mins fartlek 60-75 mins slow
WEEK 2 Rest or 25-35 mins slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest or 25-35 mins slow 4 x 400m at mile pace, with 30-sec recoveries; then 15 mins easy jog; then 2 x 400m with 1-min recovery, a little faster than the first set. Ideally use track Rest 5-6 x 2 mins a little faster than 5K pace, with 1-min recoveries, on grass 60-75 mins slow
WEEK 3 Rest or 25-35 mins slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest or 25-35 mins slow 4 x 600m at mile pace, with 5-min recovery. Ideally use track Rest 800m at mile pace; then 30 secs recovery; then 400m slightly quicker; then 15 ins jog recovery; then 600m at mile pace; then 1 min recovery; then 400m quicker than last time 60-75 mins slow
WEEK 4 Rest or 25-35 mins slow 4 x 400m at mile pace, with 200m jog recoveries. Ideally use track Rest or 25-35 mins slow 10 x 100m strides on grass, a little faster than last week. Focus on form Rest 25-35 mins easy Mile race!

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