This is a small page: 7 plans, all from other publishers, and none of our own yet. They answer two very different questions.
If you want to run a mile without stopping. Runner's World's How to Run 1 Mile is the only plan here for you. It begins with 2 weeks of walking, then slips short pieces of running between the walks and lets them grow, until you run the whole mile at the end of week 8. The build is gentle and right for someone starting from nothing. But the plan says almost nothing about what each day is for, or what to do if a shin starts to ache, and it grades D.
If you want to race the mile. The other 6 plans come from Jack Daniels' Daniels' Running Formula: 3 for the 800 meters and 3 for the 1,500 meters to 2 miles, the range that holds the mile. Daniels was an exercise physiologist, and it shows. Every run has a named job, and every pace comes from a recent race through his tables. Each plan runs 24 weeks with a run on most days, for runners already at about 20 to 60 miles a week. They grade C. The training comes in a smart order, but their reviews note that the mileage rarely lets up and that strength work never reaches the schedule.
The ladder is strict. A C is a decent plan with gaps worth knowing about, and a D is either bare bones or has issues that you might want to avoid.
If you'd like short, fast racing on fewer days a week, the 5K plans are the nearest fit, with many more to choose from.
No plans match. Try another level or a different number of run days.
Mile training plans from coaches you know
Mile training plans by coach
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