run in the sun running holidays

Mile Training

Prepared by Paul Fletcher, 800m, 1500m 10,000m European Champion - 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 all 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, we work back from the race date to see how many weeks there are 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 training programme progresses, it concentrates on aspects of speed and less on endurance.

Day 1Run for 60mins @ 80%
Day 22 x ( 400  (30 rest)  800 (60 rest) 400 (3min rest)) @ current mile pace.
Day 3Run for 75mins @ 80%
Day 48 x 800m @ 80%, 2min rest
Day 6Run for 90mins @ 80%
Day 716 x 200m, between 400 & 800m pace
Day 7Run for 45mins @ 80%
Day 76 x 1km @ 80%, 2min rest
Day 8REST or walk or swim.

Your Mile Starts Here