4 week training plans for running a fast mile

With winter setting in and the challenge of being outside to train becoming less inviting, now might be the time to set yourself and little challenge of running a fats mile. Below are three, four week training plans to get you running a mile as fast as you can, all doable outdoors or indoors when the treadmill beckons. 

Four weeks isn't that long but it's plenty of time to make some serious improvements over a mile; the easy one is based on four days a week training, the moderate and hard plans based on 6-7 but with hard handing out a bigger work load. 

Tailor them to your current fitness and let us know how you get on! 

 

Easy 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!

 

Moderate 4-6 days a 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!

 

Hard. 6-7 days a week. 

  MON TUE WED THU FRI SAT SUN
WEEK 1 30-40 mins slow 3 x 800m at mile pace with 3-min recoveries then 10 mins easy jog; then 6 x 200m with recoveries of 30, 25, 20, 15 and 10 seconds. 30-40 mins slow 1200m time trial; then 10 mins jog; then 4 x 400m with 2-min recoveries with 200m at 3K pace, 200m at 800m pace Rest or 30 mins slow 2 x 2K at 5K pace with 3-min recovery then 10 mins easy jog; then 8 x 150m hills 70-80 mins slow
WEEK 2 30-40 mins slow 4 x 600m at mile pace with 5-min recoveries then 10 mins easy jog; then 4 x 300m with 2-min recoveries with 200m at mile pace, 100mat 800 pace. 30-40 mins slow 1000m at mile pace then 10 mins Rest/jog; then 600m at quicker pace; then 10 mins Rest/jog; then 400m flat out Rest or 30 mins slow 800m time trial (approx 5-10 secs quicker than mile pace); then 10 mins easy jog then 8 x150m hills 70-80 mins slow
WEEK 3 30-40 mins slow

8x400m at mile pace with 2-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out.

 

30-40 mins slow 2 x 2K at 5K pace with 3-min recovery then 10 mins easy jog; then 6 x 150m strides at 400m pace Rest or 30 mins slow 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills 70-80 mins slow
WEEK 4 30-40 mins slow Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Overall time should be similar to mile target. Then 10 mins jog then 6 x 200m with reducing recoveries of 30, 25, 20, 15 and 10 seconds 30-40 mins slow 8 x 200m at mile pace with 1-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. Rest or 30 mins slow 25-35 mins easy with 4 x 100m strides at mile pace Mile race!