run in the sun running holidays

Mile Training

Prepared by Paul Fletcher, currently ranked No. 1 in UK 800m 1500m, 1 mile - 2019

This classic distance allows anyone to compete. It is short enough that anyone thinks they can do it but hard enough for anyone wishing to push themselves to their limit. It is not an all out sprint for most of us but it will be hard enough to know you have raced.

To race a perfect mile or 1500m, a runner needs both speed and endurance. Your finishing speed does not count, if you can not keep up the pace for 1609m ( Mile ) In most races a person with both endurance and the finishing speed will win. Endurance although important is not enough, you do need speed for the final 220m.

The schedule below is an example of one week of training. A training programme changes vastly over the year. When putting together a running schedule for an athlete, I work back from the race date to see how many weeks we have to train. This is then divided into cycles, or blocks, in which we focus on various aspects of training, such as endurance, strength and speed. If all goes to plan, the athlete should peak for the race, as the progressive training programme, concentrates on specific aspects of  speed endurance and lesser on the longer endurance.

Day 1 Run for 60mins @ Distance to cover - What ever distance you can cover at race speed in 49mins
Day 2 2 x ( 400  (30 rest)  800 (60 rest) 400 (3min rest)) @ current mile pace.
Day 3 Run for 75mins @ What ever distance you can cover at race speed in 63min.
Day 4 8 x 800m @ 3km Pace, with  3mins rest between each rep
Day 5 REST
Day 6 Run for 90mins @ Distance - whatever you could cover at race pace in  76mins.
Day 7 16 x 200m, between 400 & 800m pace
Day 7 Run for 45mins as before described.
Day 7 6 x 1km @ Your  5km race pace, 1min rest.
Day 8 REST or walk or swim.

Your Mile Starts Here