1 Mile Running Plan - Advanced.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L
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5		1 Mile Training Plan - Advanced									ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
6		Week:	Mon	Tue	Wed	Thu	Fri	Sat	Sun		Current Estimated Fitness or Mile Time	0:05:45
7		1	4	5	6	3	4	7	OFF
8		2	4	5	6	3	5	7	OFF		800m TT (Input after Week 3 TT)	02:20
9		3	4	6	5	3	800m TT	8	OFF		1200m TT (Input after Week 6 TT)	04:10
10		4	4	4	6	3	5	8	OFF		Ensure you input times above in h:mm:ss format. For Example: A 7:15 mile would be 0:07:15
11		5	4	4	6	3	5	9	OFF
12		6	3	1200m TT	7	3	5	10	OFF
13		7	4	5	6	4	5	8	OFF		Highest Priority Runs	Days Running:
14		8	4	5	4	3	Opt. 2-3	Race - 1 Mile	OFF		Tuesday	1
15											Saturday + Above	2
16			Hill Sprints within Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)								Thursday + Above	3
17			Strides following run. Begin with 4, build up to 6-8								Friday + Above	4
18			Workout Days								Monday + Above	5
19			Race Efforts								Wednsday + Above	6
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21		Workout by Week:							Rep Pace:		Goals:
22		1a	2x1 mile with 90s recovery						06:49			A: (Best Case)
23		1b	6x200m with 90s recovery						00:41			B: (Great Outcome)
24		2a	6x400m with 2 mins recovery						01:23			C: (Very Attainable)
25		2b	20 Minute Tempo Run						07:11		Please email your thoughts on the plan and submit your final time!
26		3a	8x200m with 90s recovery						00:41
27		3b	800 Meter TT: All out 800m
28		4a	3x1 mile with 90s recovery (pace TBD based off 800m TT)						06:11	These Times will be based off your 800m time trial. Please ensure you update the above
29		4b	10x200m with 90s rec.(Pace TBD based off 800m TT)						00:36
30		5a	4x800m with 90s recovery (Pace TBD based off 800m TT)						03:02
31		5b	25 minute Tempo Run						06:27
32		6a	1200m TT: All out 1200m
33		6b	8x400m with 2 mins recovery (Pace TBD based off 1200m TT)						01:23	These Times will be based off your 1200m time trial. Please ensure you update the above
34		7a	3x1 mile at 5k race pace with 4 minutes recovery						06:21
35		7b	4x400m with 3 mins recovery						01:20
36		8a	6x200m with 2 mins recovery						00:40
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