Phase 1 - base (weeks 1-4)
Easy mileage 4-5 days, long run of 60-75 min, strides 3 times a week. No interval workouts yet. The goal is to build the chassis.
The mile rewards an aerobic engine plus race-pace sharpness. Most runners under-train one of those two. Here is the program that builds both, organized as a 12-week block. Pairs with the 1500m training plan (almost identical at the international level) and the 800m training plan if you double.
Easy mileage 4-5 days, long run of 60-75 min, strides 3 times a week. No interval workouts yet. The goal is to build the chassis.
Add one threshold workout per week: 4-6 x 1000m with 90s rest at 10K pace, or 20-30 min tempo. Keep one easy run, the long run, and strides.
Sharpen with mile-pace intervals: 12 x 400m at goal pace, 10 x 300m at goal pace, broken miles (1200+400). Drop volume by 20% in the final week.
Most runners think they look good. Most do not. AI form check pulls the bell-lap frames and shows the lean, the arm carry, and the stride pattern that decide the kick. It is the same diagnosis a good coach gives, on demand.
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Where your current mile time sits in the broader population.
| Level | Boys / Men | Girls / Women |
|---|---|---|
| Middle school varsity | 5:30 | 6:30 |
| HS JV | 5:00 | 6:00 |
| HS varsity | 4:30 | 5:30 |
| HS state-class | 4:15 | 5:10 |
| NCAA D1 walk-on | 4:10 | 5:00 |
| NCAA D1 scoring | 4:00 | 4:45 |
| Sub-elite | 3:55 | 4:35 |
| Elite / pro | 3:50 | 4:20 |
Common questions athletes and coaches ask about this topic.
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