Intermediate: 1 Mile Run Program

For coslete warriors who've established their 1 mile run base and are seeking to achieve faster speed like the Saiyan race, this 1 mile run program is for you.

Program Goals:

Goals for this program are to help coslete warriors improve their endurance and run their initial mile faster.

Calendar Details:

This run program includes 3x running sessions, 2x strength training session and 2x rest days.

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:

4 laps = 1600 meters = 1 mile

6 laps = 2400 meters = 1.5 miles

8 laps = 3200 meters = 2 miles

10 laps = 4000 meters = 2.5 miles

Weekend Run Details:

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

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

Complete Body 1 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.