In setting a training schedule for potential milers, Im assuming that you come from a distance-running background and that you are used to putting in at least 30 miles a week, including at least some fast striding or fartlek.
The difficult bit is knowing how long it will take to adjust to the faster tempo of mile running. In the four-week programme below, I have introduced two fast sessions in the first week and three in the next week. If you feel this is too much, try introducing one speed session a week for two weeks, then two a week. This means that it will take you four weeks before youre ready to move onto Week 3 of the programme but better safe than injured.
Only do a little of your training at miling pace. Do most of the aerobic work more slowly, with shorter recoveries.Pace A is your 10K pace, and the recovery after each run should be less time than you spend running: for example, five-minute runs followed by three-minute recoveries.
Pace B is your 5K pace, about three seconds a lap (10-15 seconds a mile) faster than Pace A. Recovery time should equal running time.
Pace C is your mile or 1500m pace, about three seconds a lap faster than Pace B. Recovery time should be double running time.
Pace D is almost flat-out, and the recovery should be as long as you need perhaps as much as three times the running time.
|WEEK 1||6M fartlek||3 x 5 min at Pace B||6M easy||6 x 600m at Pace C||Rest or gentle jog||2 x 2 mins at Pace C, plus 6 x 200m at Pace D||5M easy, plus 5M with strides|
|WEEK 2||Hill session of 8 x 40 secs||6 x 400m at Pace C, with long recoveries||6M easy||5M easy with strides||Rest or gentle jog||Race||10M slow|
Do each weeks days in any order within a hard-easy pattern.
|DAY 1||DAY 2||DAY 3||DAY 4||DAY 5||DAY 6|
|WEEK 1||8-10M run||Pace A (3 x 5 mins on grass)||4-7M recuperation run||Pace B (12 x 400m on the track)||4-7M recuperation run||Pace C (two sets of 8 x 200m, untimed)|
|WEEK 2||8-10M run||Hill session (10 x 40 secs up, jog back down)||4-7M recuperation run||ABC session (ie 4 x 400m at Pace A, 4 x 400m at Pace B, 4 x 400m at Pace C, with 5 mins jogging after each set). Record the times and the intervals||4-7M recuperation run||Pace D (6 x 300m on grass)|
|WEEK 3||6-8M run||Pace A (3 x 5 mins on grass)||4-7M recuperation run||BC session (4 x 800m at Pace B, 4 x 400m at Pace C)||4-7M recuperation run||Pace D (6 x 150m fast, after a 5M run)|
|WEEK 4||6-8M run||Pace B (4 x 1000m)||Pace B 5 x 600m, pace C 5 x 300m||Pace C (5 x 600m plus 5 x 300m)||4-7M recuperation run||A race or time trial over 1200-1500m|