Mile Run Training Program

 

5 workouts per week- choose the five days that work best with your schedule

 

Warm up before each workout, Drills include: High knees, butt kicks, skip for height, shuffle, carioca, lunge walk, circle w/ feet, circles w/ arms.

Stretch well after each workout.

 

Cross training exercises include: Biking, elliptical, swimming, rollerblading

 

Conversions

1 mi= 1600m = 4 laps around standard track

.5 mi = 800m = 2 laps

.25 mi= 400m= 1 lap

 

Week 1

 

Day 1:  Mile Run Pre-Test (record time to monitor improvement)

 

Day 2:  2.5 mile recovery run

                5 x Circuit (10 Push-ups, 20 crunches)

 

Day 3: 5 x 400m at desired mile run pace; slowly jog 400m between each

                4 x Circuit (10 squats (body weight only), 20 Calf Raises)

 

Day 4: 800m at desired mile run pace (try to have your body begin remembering how this pace feels)

                Butterfly Kicks 2 x 30

                Hamstring Hold  2 x 30 sec

                Bicycle 2 x 30

                Hip Flexor Hold 2 x 30sec

 

Day 5: 2 mi run (chose a pace that is tough, but make sure you complete the run w/o stopping)

            3 x Circuit (20 Lat Pull Downs, 20 Oblique Twists, 20 Seated Row , 10 Knee Raises)
 

 

Week 2

 

Day 1: 10 x 200m rest between each

                3 x Circuit (10  Lateral Raises , 10  Shoulder Raises, 10  Shoulder Presses)

 

Day 2:  1.5 mile recovery run

                4 x Circuit (15 Side Crunches L, 15 Crunches, 15 Side Crunches R)

 

Day 3: 1 mile hard run

                Plank 3 x 30 sec

                Lunge Hold 3 x 30 sec (each leg)

                Superman 3 x 15 sec

 

Day 4: Run Hills (work out should be short but intense; 10-15min)

 

Day 5: Cross Training 30-45min w/ ab work at the end

               

Week 3

 

Day 1: 10 x 100m (45sec walking rest between reps)

                4 x Circuit (10 Bicep Curls, 15sec Superman 10 Tricep Push Downs, 15sec Superman)

 

 Day 2: 3 x 800m (at your goal mile pace); slowly jog 400m in between

                4 x Circuit (10 Leg Press , 10 Leg Curls, 10 Walking Lunges)

 

Day 3: 6 x 400m (5-10sec faster than goal mile pace); walk until recovered (stay moving)

                Sit ups 4 x 25

                 Leg Hold 2 x 45sec

 

Day 4: 2 mile recovery run

                Left Plank 3 x 40 sec

                Right Plank 3 x 40 sec

                Hamstring Hold 3 x 40 sec (each leg)

 

Day 5: 1.5 mile run (Hard run)

            Hamstring Push 2 x 10 each leg

Week 4

 

Day 1: 5 x 400m (at goal mile pace)

                5 x 50m (concentrate to good running from)

                4 x Circuit (8 Body Lifts, 8 Step-ups each leg)
 

 

Day 2: 2 mile run (medium intensity)

            Military Press 2 x 10

            Kneeling Hamstring Get-up
            Hamstring Push
 

 

Day 3: 2 x 800m (at goal mile pace)

                4 x 50m

 

Day 4: 20 min cross training

 

Day 5: Mile Run Test