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Advance: 1 Mile Run Program

For coslete warriors who've established their 1 mile run base, have improved that one mile run time but are now seeking to achieve supreme-like speed and run even faster, this 1 mile run program is for you.

Program Goals:

Goals for this program are to help coslete warriors improve their endurance, go beyond their threshold, and run a single digit initial mile.

Calendar Details:

This run program includes 3x running sessions, 2x strength training session and 1x kickboxing day or 1x optional rest day and 1x scheduled rest day on the weekend.

Run Track Details:

Although run sessions can be completed on a treadmill, trail or road, it would be ideal to complete weekend workout sessions on a track for more efficient tracking if you do not have a device that measures distance. If you do have access to a track, below are the distances per lap around the track:

8 laps = 3200 meters = 2 miles

10 laps = 4000 meters = 2.5 miles

12 laps = 4800 meters = 3 miles

Weekend Run Details:

Your weekend run can be completed on Saturday or Sunday. The non-running day will be considered a rest day.

Run Speed Workout Details:

Run Speed workouts are available in our "Run Workout" category (Training > Workouts > Running). Some run speed workouts include either sprints only or a hybrid sprint workout (sprinting + calisthenics). Choose the best speed workout to match your current fitness level but follow the recommended time for each workout. If you do choose to complete a hybrid sprint workout, it may be more convenient to complete these workouts on a treadmill.

Fight Fit Kickboxing Workout Details:

Fight Fit Kickboxing workouts are available in our "Fight Fit" category (Training > Workouts > Fight Fit). Choose the best fight fit workout that fits your current fitness level and experience. If you are new to kickboxing, choose the beginner level workout and progress from there. If kickboxing is too difficult at the moment, you can complete your own 20-30 minutes of cross-training workout of choice such as swimming, cycling, elliptical etc.

Week 6 Details:

You'll notice, week 6 has a decrease in training. This is considered your "rest" week to allow sufficient recovery before you test your 1 mile run on the weekend. Your goal is to run this mile as fast as you can to test your fitness progress.

Rated Perceived Exertion (RPE) Scale:

In addition to your running, we highly recommend following the RPE Cardio Scale to measure the intensity of your run sessions. Understanding the RPE Cardio Scale and implementing this practice into your sessions can remove the intensity "guess" work, help prevent burnout and help utilize your training time more efficiently, thus allowing more time to work on your cosplay!

If the following training calendar does not align with your personal schedule, no need to worry, you can move training sessions around as needed, however do your best to keep at least one day of rest between run sessions to allow ample recovery time.

Supporting Links:

RPE Scale

Run Speed Workouts

Fight Fit Kickboxing Workouts

Complete Body 1 Workout

Complete Body 2 Workout

Complete Body 3 Workout

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

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