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1 Mile Training Plan: Free PDF + 6 Tips for Success

A 1 mile training plan can be helpful for those looking for a bit more structure as they train to run a mile without stopping, as well as more seasoned runners who are hoping to improve their mile performance.

Training for one mile might sound like a little or a lot, depending on your running experience. However, regardless of your current fitness ability, the mile provides plenty of opportunities for improvement.

How do I train for 1 mile?

Following a structured guide, such as the 1 mile training plan pdf, is a great way to set yourself up for success. A mile training plan is no different than any other training plan – it provides a schedule of individual workouts spaced strategically to help you build the fitness needed to hit your end goal.

Training for 1 mile requires consistency, a variety of runs, cross training, rest and recovery, much like training for any other distance.

How long should it take to run 1 mile?

The amount of time it takes to run one mile varies from runner to runner. The time varies based on a variety of factors – current fitness level, height, weight, gender, genetics, and underlying health conditions.

Most runners finish a mile within 6 – 12 minutes; however, it is certainly possible to run a mile in less than 6 minutes, and many beginners find themselves taking anywhere from 13 – 15 minutes to complete their first mile.

1 Mile Training Plan PDF

Download this 1 Mile Training Plan PDF for free to get a detailed breakdown of all of the workouts and training required to work up to running 1 mile. This mile training plan is ideal for beginners, runners coming back from a break, or those hoping to maintain base training during an off season.

This 6 week 1 Mile Training Plan breaks down training into 3-4 runs per week, gradually increasing in distance and intensity over time. Each week contains speed, endurance and recovery runs, as well as multiple rest or cross training days.

Mile Training Plan Workouts

Speed Workouts

  • Intervals – to be completed at a pace that is faster than the mile goal pace; the shorter the interval, the faster the pace
    • 200m (1/2 lap of track or 1/8 mile)
    • 400m (1 lap of track or ¼ mile)
    • 800m (2 laps of track or ½ mile)
  • Tempo – completed at a pace that is slightly slower than goal pace, but faster than the long run; the effort should be able to be sustained for the designated distance, but no further
  • Fartlek – a surge in intensity for a random distance or time
  • Hill Repeats – sprints uphill for a short amount of time, followed by easy running or walking down the hill
  • Mile Pace – small intervals completed at goal pace in the middle of a longer run

Long Run

This is the longest run of the week, completed at an easy, comfortable pace (significantly slower than goal pace) than can be sustained for the duration of the distance

Recovery/Easy Run

To be completed at a relaxed, easy pace that is significantly slower than the mile goal pace

Cross Training

Physical activities that involve exercise other than running: swimming, biking, lifting weights, bodyweight exercises, rowing, other sports, etc.

Rest

Time taken completely off from running and other forms of cardiovascular exercise; can include active rest activities such as easy yoga or walking

This 1 mile training plan PDF will help you conquer your first mile or gain a new PR! Here are 6 tips for one mile training.

1 Mile Training Plan

Week 1

  • Day 1: CROSS TRAINING: gentle activities (yoga, walking, swimming, etc.)
  • Day 2: EASY RUN: 1 mile total – run 100m, walk 300m, repeat x4
  • Day 3: REST OR CROSS TRAIN
  • Day 4: EASY RUN: 1 mile total – run 100m, walk 300m, repeat x4
  • Day 5: REST OR CROSS TRAIN
  • Day 6: EASY RUN: 1 mile total – run 100m, walk 300m, repeat x4
  • Day 7: REST

Week 2

  • Day 1: CROSS TRAINING
  • Day 2: EASY RUN: 1 mile total – run 100m, walk 300m, repeat x4
  • Day 3: REST OR CROSS TRAIN
  • Day 4: EASY RUN: 1 mile total – run 100m, walk 300m, repeat x4
  • Day 5: REST OR CROSS TRAIN
  • Day 6: LONG RUN: 1.25 miles total – run 100m, walk 300m, repeat x5
  • Day 7: REST

Week 3

  • Day 1: EASY RUN: 1 mile total – run 200m, walk 200m, repeat x4
  • Day 2: REST OR CROSS TRAIN
  • Day 3: EASY RUN: 1 mile total – run 200m, walk 200m, repeat x4
  • Day 4: INTERVALS: 100m fast, 300m recovery, repeat x3
  • Day 5: REST OR CROSS TRAIN
  • Day 6: LONG RUN: 1.5 miles total – run 200m, walk 200m, repeat x6
  • Day 7: REST

Week 4

  • Day 1: EASY RUN: 1 mile total – run 200m, walk 200m, repeat x4
  • Day 2: REST OR CROSS TRAIN
  • Day 3: EASY RUN: 1 mile total – run 300m, walk 100m, repeat x4
  • Day 4: HILL REPEATS: fartlek uphill fast, easy run downhill, repeat for 1 mile total
  • Day 5: REST OR CROSS TRAIN
  • Day 6: LONG RUN: 1.5 miles total – run 200m, walk 200m, repeat x6
  • Day 7: REST

Week 5

  • Day 1: EASY RUN: 1 mile total – run 300m, walk 100m, repeat x4
  • Day 2: REST OR CROSS TRAIN
  • Day 3: EASY RUN: 1 mile total – run 300m, walk 100m, repeat x4
  • Day 4: MILE PACE: 1 mile total – run 200m at mile pace, walk 200m, repeat x4
  • Day 5: REST OR CROSS TRAIN
  • Day 6: LONG RUN: 1.75 miles total – run 300m, walk 100m, repeat x7
  • Day 7: REST

Week 6

  • Day 1: EASY RUN: 1 mile total – run 300m, walk 100m, repeat x4
  • Day 2: REST OR CROSS TRAIN
  • Day 3: EASY RUN: 1 mile total – run 1 mile easy
  • Day 4: MILE PACE: 1 mile total – run 300m at mile pace, walk 100m, repeat x4
  • Day 5: REST OR CROSS TRAIN
  • Day 6: REST
  • Day 7: 1 MILE AT GOAL PACE
This 1 mile training plan PDF will help you conquer your first mile or gain a new PR! Here are 6 tips for one mile training.

>> Download the 1 Mile Training Plan PDF!

1 Mile Training Plan Tips

Starting any new fitness program or workout plan can feel intimidating. Whether you’re new to running or are just looking for a bit more structure during the off season, successfully navigating this 1 mile training plan takes dedication. Here are a few tips for a successful training season.

Stay consistent

The best way to find success with any training plan, especially this one mile training plan, is to stay consistent. Follow the plan and complete workouts (and rest days!) as scheduled.

Focus on distance before pace

If you’re new to running or just coming back after a break, you’ll want to first focus on completing the distance before incorporating any speed or pace goals. Trying to run a new distance while also pushing your body to run new paces will likely result in burnout or frustration. Start by focusing on the distance, and then go back and add in speed.

Listen to your body

While consistency is certainly important, it’s crucial to listen to your body and notice any signals it might be sending. If you’re feeling a nagging pain, sickness, abnormal breathlessness or just overall lethargy, it might be time to add an extra rest day.

Don’t neglect cross training

As tempting as it might be to add in some extra runs or increase distance on those off days – don’t. Cross training plays an important role in training by building strength in other muscles to prevent imbalances while allowing the body to recover from running. Too much running with too little breaks and cross training will only lead to burnout and overtraining.

Make it a lifestyle

Following a training plan is one thing, but if you really want to succeed this training season, trying making running and fitness a lifestyle. Focus on training in all aspects of your life by getting enough sleep, speaking positive affirmations, drinking plenty of water and eating healthy foods.

Adjust when necessary

It is inevitable that while following this 1 mile training plan you might find yourself too busy, injured or sick to complete a training day. When that happens, accept it and move on. Skip the workout and get right back on track as soon as you’re feeling up to it.

This 1 Mile Training Plan PDF is a great way to stay motivated and break your goal down into smaller, manageable goals each day. Follow this training plan and you’ll set yourself up to continue on to accomplish more running goals than you can even imagine.

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