Running
Mile Time Goal Builder
Race-specific mile preparation with speed reserve. Eleven weeks, 5 to 6 runs a week.
- Distance
- Mile
- Length
- 11 weeks
- Runs per week
- 5–6
- Level
- Advanced
- Goal
- Time goal
Who it's for
You run most days and are used to structured workouts. It is built around a specific mile time you want to hit.
How the weeks work
It runs for eleven weeks with 5 to 6 runs in each.
If life gets in the way you can stretch it to 14 weeks, or tighten it to 10 if you are already fit.
The last 7 days are a taper: less running, a little intensity, so you start the race fresh.
- Blocks at your goal race pace, so it feels familiar when it counts.
- Intervals: repeats a little faster than race pace, with easy jogging in between.
- Short, fast efforts for top-end speed, with long rests so every rep stays quick.
Setting your paces
Start with a one-mile time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Later benchmarks: a 1 km time trial. Use them to adjust your paces rather than to chase a number.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Keep strides in the week even when you are tired; they are what keep you sharp.
