Fastest Mile Knickerbocker Training Plan
Hi! Coach Gail here. I’m super excited you are running this exciting new race and thrilled you have come to me for some help doing so. First … Don’t fear the mile. This fun race allows all runners of all abilities to test their personal limits. Have fun with the training and go for it!
Tips for Success:
*Be sure you are healthy and cleared by your doctor to run.
*Find a good pair of running shoes
*Do a dynamic warmup prior to running and stretching and rolling after
*Stay hydrated - Drink plenty of water before, during and after your run
*Listen to your body
*Be sure to strength train (upper body, abs and particularly hips, glutes and hamstrings)
*Choose a safe and comfortable route
*Have fun
(Before starting this plan, you should be running several times per week at a conversational pace consistently for at least 6 months prior without any injury or problems. If you are not there yet, please build up your mileage base before attempting to do any plan with track/speed work.)
Week 1 (September 1)
Monday - Rest
Tuesday - 10 min warm up; 3x 4x200m @goal mile pace; 200m recovery (jog/walk) between intervals; 3min rest between sets; 10 minutes cool down
Wednesday - 30 min easy pace
Thursday - 10 min warmup; Hills: 10x60 sec uphills (jog the down); 10 min cooldown
Friday - Rest
Saturday - 30 min easy pace + 6x 20sec *strides
Sunday - 50 min easy
Week 2 (September 8)
Monday - Rest
Tuesday - 10min w/u; 5x800m @5k pace (effort 7 out of 10); 400m jog/walk between intervals; 10 min c/d
Wednesday - 30 min easy
Thursday - 10 min w/u; 30 min *fartlek 30, 60, 90 sec intervals. Have fun with it! 10 min c/d
Friday - Rest
Sat - 30 min easy
Sun - 60 min easy
Week 3 (September 15):
Monday - Rest
Tuesday - 10 min w/u, 6x400m @goal mile pace; 400 m jog/walk between intervals, 10 min c/d
Wednesday - 30 min easy
Thursday - 10 min w/u; 3x5minutes @5K pace, 3-4 min jog/walk between, 10 min c/d
Friday - Rest
Saturday - 30 min easy
Sunday - 45 min easy
Week 4 (September 22):
Monday - Rest
Tuesday - 10 min w/u, 1200m @ Current mile pace, 800m walk/jog, 2x400m @slightly faster than goal mile pace, 400 walk/jog between, 800 walk/jog, 2x200@ best effort sprint, 200m walk/jog b/t, 10 min c/d
Wednesday - 30 min easy
Thursday - 10 min w/u; Hills: 8x2 min uphill, jog the down, 10 min c/d
Friday - rest
Sat - 30 min easy + 6x20 sec strides
Sun - 60 min easy
Week 5 (September 29):
Monday - Rest
Tuesday - 10 min w/u; 6x800m @ slightly slower than goal mile pace; 400m jog/walk back b/t intervals, 10 min c/d
Wednesday - 30 min easy
Thursday - 10 min w/u; 3x8min @ 5k pace, 4-5 in walk/jog b/t, 10 min c/d
Friday -Rest
Sat- 30 min easy
Sun - 50 min easy
Week 6 (October 6):
Monday - Rest
Tuesday - 10 min w/u, 8x400m at goal mile pace; 200m walk b/t intervals, 10 min c/d
Wednesday - 30 min easy
Thursday - 25 min easy + 4 20 sec strides
Friday - Rest
Saturday - Fastest Mile Race Day!!! Have fun!!!
*Strides- Fast, controlled running. Little bursts of controlled speed. Allow full recovery between each.
*Fartlek - Fun, unstructured intervals. Go out and run easy, then randowmly throw in some 30, 60 and 90 sec intervals where you’re running harder. Allow heart rate to come down fully in between intervals.
Have fun and Run Happy!!
You got this!
Coach Gail :)
