The Treat-Me-Gently Mile

4-day-a-week 4-week mile schedules

Posted: 6 May 2000
by Sean Fishpool and Steve Smythe

4 days a week

	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	Rest	3M inc 5 x 100m strides, each faster than the last, to faster-than-mile pace	Rest	3M inc 200m at estimated mile pace, then 200m jog; then 400m at mile pace; then 400m jog; then 400m at mile pace	Rest	25 mins easy with 4 x 100m strides at slower than mile pace	45 mins slow
WEEK 2	Rest	4M inc 7 x 100m strides, each faster than the last, to faster-than-mile pace	Rest	4M inc 300m at mile pace, then 200m jog; then 600m at mile pace; then 400m jog; then 200m at faster than mile pace	Rest	25 mins easy with 4 x 100m strides at mile pace	45 mins slow
WEEK 3	Rest	4M inc 8 x 100m strides, each faster than the last, to faster-than-mile pace	Rest	4M inc 200m at mile pace, then 200m jog; then 800m at mile pace; then 400m jog; then 200m at faster than mile pace	Rest	25 mins easy with 4 x 100m strides at faster than mile pace	45 mins slow
WEEK 4	Rest	4M inc 200m at mile pace, then 200m jog; then 1000m at mile pace; then 400m jog; then 400m at faster than mile pace	Rest	3M inc 6 x 100m strides, 1 at 10K pace, 1 at 5K pace, 1 at 3K pace, 1 at mile pace, 1 at 800m pace, 1 at 400m pace	Rest	25 mins easy with 4 x 100m strides at mile pace	Mile race!