FOLLOW THIS TRAINING PLAN FROM ELITE RUNNER, DORIAN ULREY TO ACHIEVE YOUR BEST MILE ON RACE DAY!
Week 1
MONDAY - 20 Minute Run
TUESDAY - 15 Minute Run
WEDNESDAY - 20 Minute Run
THURSDAY - 20 Minute Run
FRIDAY - Workout: 5 Minute warm up, 6xhill (a 30 second long hill would be optimal, but as all hills vary just find a hill that challenges you! The effort should be hard.) 5 minute cool down
SATURDAY - 25 Minute Run
SUNDAY - OFF
Week 2
MONDAY - 20 Minute Run
TUESDAY - Workout: 10 minute warm up, 6x15 second stride (fast but not all out), 5 minute cool down
WEDNESDAY - 25 Minute Run
THURSDAY - 20 Minute Run
FRIDAY - Workout: 10 minute warm up, 6xhills (use the same hill each time you perform the hill workout (this will make it easier to see improvements each time you run them!) 5 minute cool down
SATURDAY - 30 Minute Run
SUNDAY - OFF
Week 3
MONDAY - 25 Minute Run
TUESDAY - Workout: 10 Min warm up, 8x200 meters @ goal race pace (head out to your local track or find a flat stretch of road and knock out a broken mile at you r goal race pace. This will give you confidence that you are ready to run a fast mile!) 5 minute warm up.
WEDNESDAY - 20 Minute Run
THURSDAY - 25 Minute Run
FRIDAY - Workout: 10 Minute warm up, 6xhill (hopefully you are starting to see that this hill isn't quite Mount Everest, but even if it were you could probably do a 7th rep!) 5 minute cool down
SATURDAY - 35 Minute Run
SUNDAY - OFF
Race Week
RACE WEEK!!!! TIME TO EASE OFF THE GAS PEDAL AND GET READY TO ROCK THE ROADS IN LODI!
MONDAY - 20 Minute Run
TUESDAY - Workout, 5 Minute warm up, 3x15 Second stride, 5 minute cool down
WEDNESDAY - OFF
THURSDAY - 15 Minute Run
FRIDAY - 10 Minute Run 1x200 meter@ race pace (This is a great way to feel your race pace one last time before the race so you know exactly how hard to run on race day!)
SATURDAY - Race Day! You've done the work, now it's time to reap the rewards! Stay calm, and know that you have prepared your body to run your best mile!