For The Mile
Running plans and practical guidance for steady progress from first kilometre to longer race goals.
65 posts
For The Mile
Half Marathon Advanced Two-Quality + Medium-Long
Advanced half marathon plan with two quality sessions.
For The Mile
Half Marathon Time-Crunched Four-Day Plan
Concentrated half marathon plan for a four-day week.
For The Mile
Marathon Medium-Long Emphasis Plan
Advanced marathon durability plan centered on medium-long runs.
For The Mile
Trail 10K Adventure Foundation
Beginner trail 10K build emphasizing hills and time on feet.
For The Mile
100K Ultra Completion
100K completion plan blending long runs, back-to-backs, and hike-run.
For The Mile
Vertical & Mountain Specialist
Vertical-focused trail plan with hill sprints and steep climbs.
For The Mile
Treadmill-Only 5K Plan
Indoor 5K plan built for treadmill execution with incline intervals.
For The Mile
Treadmill-Only Half Marathon
Half marathon completion plan designed for treadmill-only training.
For The Mile
Altitude Camp Prep & Return
Pre- and post-altitude-camp build that re-establishes sea-level form.
For The Mile
Indoor Track Off-Season 5K Sharpener
Indoor-track sharpening block targeting a fast off-season 5K.
For The Mile
Masters 5K Foundation (50+)
Masters-friendly 5K foundation with extra recovery and run-walk options.
For The Mile
Masters 10K Performance (50+)
Masters 10K plan with one quality day plus generous recovery.
For The Mile
Masters Half Marathon (50+)
Masters half marathon plan with durability and recovery focus.
For The Mile
Masters Marathon (60+ friendly)
Conservative masters marathon plan suitable for 60+ runners.
For The Mile
Postpartum Return-to-Run (5K)
Postpartum return-to-run plan starting from run-walk basics.
For The Mile
Teen / Youth XC Base (HS)
High-school cross-country base block focused on durable easy mileage.
For The Mile
Teen / Youth Track 1600/3200
Teen track plan for the 1600/3200 with VO2 and race-pace work.
For The Mile
Run + Lift Hybrid 10K
Concurrent run + lift plan that protects strength while building 10K speed.
For The Mile
Run + Lift Hybrid Half Marathon
Half marathon plan that pairs four run days with two-three lift days.
For The Mile
Boston Qualifier Builder
Focused marathon build aimed at hitting a Boston qualifying time.
For The Mile
Hilly Course Specialist Marathon
Marathon plan tailored to hilly courses with downhill quad-prep.
For The Mile
Negative-Split Race Plan
Sharpening plan that drills negative-split execution for 5K to half.