Hi guys, Iam 21 years old 6 feet tall and in a good physical condition .I had a training plan to run a 1 mile in 5-5:15 time gap.its a 100 day training plan I made it myself,I need advice and corrections if my plan had any mistake I can currently run a 6:30 mile.
Week 1
M. 3 miles
T. 4
W. 5
T. 3
F. 4
S. 3
S. Rest
Week. 2
M. 4
T. 3
W. 5
T. 4
F. 6
S. 5
S. Rest
Week. 3
M. 5
T. 6
W. 4
T. 5
F. 5
S. 6
S. Rest
Week. 4
M. 6
T. 5
W. 6
T. 4
F. 5
S. 6
S. Rest
Week. 5
M. 6
T. 7
W. 5
T. 7
F. 6
S. 6
S. Rest
Week 6
M. 6 miles at 7:30 pace
T. 35 minutes fartelek, 2 minute easy 2 minute hard, 6:00/ miles pace
W. 5 miles
T. Track 1 mile warmup 3x800 at 2:40(3 minute rest)1 mile cooldown
F. 6 miles at 7:30 pace
S. 1 mile easy,1 mile at 6:30,1mile easy,1 mile at 6:30,1 mile easy,1 mile at 6:30, cooldown
S. 5 miles easy
Week 7
M. 3 miles,strides after
T. 10x200 (60 sec rest)
W. 4 miles
T. 2 miles, strides after
F. 2 miles tempo
S. 6 miles
S. Rest
Week 8
M. 4 miles, strides after
T. 4x400 2 minute rest
W. 4 miles
T. 3 miles
F. 2 miles+4x200
S. 2 miles strides after
S. Rest
Week 9
M. 1 hour easy running
T. 1 k threshold in 4 minute,5x400 80 second per lap,5x200 1 mile pace
W. 1 hour
T. 1 mile threshold at 4 minutes k pace,+5x600 as 200 Meter fast 200 m slow 200 m fast,5x100
F. Hills
S. 6 miles easy
S. Rest
Week 10
M. 3 miles
T. 4x400(1 mile pace)45 sec rest,6x200(1mile pace)30 sec rest
W. 2 miles,6x100 sprint
T. 3x800(1 mile pace)
F. 3 miles
S. 5x300,short hill sprint
S. Rest
Week 11
M. 3 miles
T. 1000-800-600-400-200 at goal pace(200 m jog recovery)5 minute rest,100-200-300-400 @800 pace (100 m jog recovery)
W. 2 miles, short hill sprint
T. 1k ,400,1k,400,1k,400,1k 3k pace,400@1 mile pace ,2 minute rest
F. 4 miles easy
S. 5x500m @ 1 mile pace 1 minute rest
S. Rest
Week 12
M. 1 mile time trial,35 minute of 1 minute interval
T. 1-1200,3-800,6-400,4-200
W. 5 mile
T. 1-1200,3-800,6-400,4-200
F. 35 minutes interval
S. 5 miles
S. Rest
Week 13
M. 3 miles ,strides after
T. 8x200
W. 4 miles
T. 2 miles ,strides after
F. 1 mile tempo 6x 400
S. 5 miles
S. Rest
Week 14
M. 3 miles ,strides after
T. 4x400 ,45 sec rest,6x200
W. 4 miles
T. 3 miles
F. 2 miles,4x200 35 minute rest
S. 2 miles, strides after
S. Rest
Race day 5 minute mile