800m/Mile Training Plan Level 4
Let’s get fast! In this 12-week 800m/Mile training plan, I’m including the training sequence that I’ve successfully used with my sub-4:00 milers, my high school runners and my collegieate runners. As a former state champion in the mile, I know what it takes to get ready for racing short races. In fact, this plan is perfect for new high school/collegiate runners. You’ll develop stamina, speed, sprint and leg turnover in this program. I’ll also have you do several goal pace workouts and pre-race time trials and/or tune up races. You’ll also develop the mental toughness required for racing all out. Before starting, you should be able to run 45-60 minutes on your regular runs and at least 75-90 minutes on your long runs.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “”prehab”” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-800/Mile Training Plan: 12 weeks