One Mile/Speed Training Segment


Up for a new challenge from your road racing cycle? How about seeing just how fast you can run one mile?

In this ten-week speed training plan, you will be given two workouts per week to build the sharpness and speed you have been thinking about for many years. After all those years of wondering, this plan will give you the best opportunity to see what you can do. These workouts are fun, fast, and most can be completed (warmup and cool down included) in an hour.

The best part? Speed training actually helps us train for longer distances! Doing a speed training segment before going into a marathon or half marathon buildup is something I did before every marathon, and I ran a PR in every marathon I ran as an elite. It works!

My husband (and coach) Steve took me from a 21 minute 5k to 16 minutes within a few years and has made countless collegiate and post-collegiate athletes achieve personal bests they never dreamed possible. Training athletes to run fast in the mile is Steve’s passion. He has always kept his training secret, but the king of peaking runners for when it matters is ready to share his secrets to success with you.

With this 10 week plan, we will give you workouts with pace recommendations for your speed (we will help you figure out what that is), and a range of reps dependent on how you feel that day and what you are ready for.

No minimum mileage, your easy runs can be whatever distance you feel is best for you, this plan can be for any runner wishing to improve speed. There are time trial opportunities to track your progress as we go, and ways to handle schedule conflicts, but still get the most out of this training.

We will train you how to run by feel, so you can learn to trust your body to tell you what it is ready for, leaving you confident, prepared, and in the best shape of your life.

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