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Cut down running training weeks, presented in the first two runnnig training weeks below, means to run less as the training week continues.

Pyramid (USA) or up and down the clock (Britain) training weeks, presented in the third training week below, means to increase and then decrase training mileage as the training week continues.

Static running training, as presented in the fourth running training week below, means to daily run the same amount of training miles for most of the training week.

There are many annual American statute road mile (5280 feet) races including an annual national spring championship where winners and top placers win prize money. Check with for race date, location, and available prize money.

The table below presents training weeks for mile races where each training week strips the marathon's 26 mile 385 yard distance over a training week. Unless otherwise stated, the numbers in each cell under a training week's title represents the miles to be run that training day.

Many might label the marathon training mileage for the mile as low. A five mile morning run on each of the weekdays for milers who run twice per day would get such athletes over 50 miles of weekly running.

For those concerned about a lack of speed work in the trianing weeks, please note, endurance athletes often save their energy for racing by performing little to no speed work during the racing week.

Each training week ends with a mile race or an overdistance run for the mile which you can run at fast aerobic or tempo pace or practice your race strategy.

Many athletes compete at the same racing distance and run the same weekly training mileage but distribute those training miles differently. Trial and error is the only way of finding out what type of training week works best for which athletes. There is no timetable for when an athlete finds out what type of training week works best for them. Spouses or members of the same family often use different training weeks.

By designing different training weeks using the same weekly training mileage I am obviously unlike other coaches who tell athletes, "my way or the highway". What do you want, a coach like me who will experiment with you or a track club's coach, who despite their certifications, will throw a running training program in your face and drop you as their athlete when they realize you don't fit their program?

Training Weeks -->
Training Day\/
Cut Down 1 Cut Down 2 Pyramid Static
6*Rest ortravelto racesite
7**Race orrun1 mile385 yards

*Walk the racing course at the race site. Notice the curves, hills, and hazards like potholes and puddles. Adjust your race plan so you speed up hills and hurdle or run around pothoand hurdles.

**If not racing, try something different like running along a beach near the water's edge in ankle to knee deep water.

**Perhaps perform water fartlek by water running and frequently swimming. Water running builds leg strength since you are running against a resistance (i.e., water) acting to slow you. Swimming builds upper body strength since you are working against a resistance (i.e., water) acting to slow you.


Are the above the only training weeks you have ever designed for the mile using the marathon distance?

No. Below, and still followed, is the first such week I designed.

Training Day: 1 2 3 4 5 6 7
Miles Run: 9 7 5 3 1 mile
385 yards
Rest or
1 mile race

When not racing while using the above training week, the following Russian race strategy for the 1500 meters was converted and practiced for the mile.

Run 440 yards: 30 seconds rest.

Run 880 yards: 60 seconds rest.

Run 440 yards.

For a sub four minute miler, the first and last 440 yards can each be run in less than one minute while the middle 880 yards can be run in two minutes. Please adjust this 1-2-1 strategy for your ability.

Walking the course before a race allows you to identify the 1/4 mile and 3/4 mile landmarks where speed changes occur when using the 1-2-1 racing strategy. Whatever race strategy you use, walking the course and identifying landmarks where your race strategy requires a speed change is necessary.

Why is there only one interval workout?

A three mile run could be performed as a 3 X 1 mile giving athletes repeat mile running allowing them to practice race strategy.

A five mile run could be performed as 4 X 1.25 miles for athletes needing to run over distances for the mile.

16 X 100 meters and 8 X 200 meters, performed instead of a one mile run, are workouts helping athletes practice short and finishing sprints and allow athletes to know where in the mile race their speed is dropping off.

Athlete and coach often discuss the necessity and purposes of an interval workout before the workout's occurrence and discuss the workout's subsequent results. This is the best way for athletes and their coaches to be of one mind regarding an interval workout and its results.

Where are the hill runs?

On a weekly basis, one or more of the runs might be performed as hill fartlek where the hills might be of different lengths and rise at different angles.

Described below are ways of performing hill fartlek during a continuous run. In each case, run as many laps as needed to match the prescribed workout's length i.e., run five laps if that what it takes to match a three mile run or four laps if that what it takes to match a six mile run.

Where is the speed work?

Fartlek plus out and backs are ways of injecting speed into endurance runs. As with interval workouts, the athlete should finish these workouts exhilarated and wanting to perform more speed work.

Do you have training weeks for racing distances other than the mile?

The below training week for the 10 000 meters also serves as base training for the mile. The week mkixes running meters and miles plus exercising and running.

Training DayWorkout
1Upper body exercises
2Run 10 miles
3Leg exercises
4Run 10 miles
5Mid-section exercises
6Rest or travel
7Run or race
10 000 meters


ISBN: 978-0-9952788-8-2

Copyright © PJ Morris 2018