Beginner Training Program by Rachel Allworth from Rachel’s Runners
The run programs are designed to get you prepared for the mile run event, whether you’re
attempting the mile run for the first time or have already completed one, you will find tips and
alterations to help you along the way.
We recommend that you have sign off from your healthcare professional before starting any new
fitness program. This is to ensure that you have the ability to get started and will see the benefits
come event day. If you do get injured or ill throughout your training period, please revert back to
your healthcare professional before starting up the program again.
Four Weeks to One Mile
The one mile race is a great one, because it’s achievable for anybody. Elite athletes, weekend warriors
and even those who proclaim ‘I’m not a runner’, can all complete a one mile distance and still be
standing at the finish line. How you want to run it or race it is the difference.
The following training tips and suggestions are aimed at beginners but can be adapted to suit whatever
your fitness level. As with all training plans, you should make sure you have a clear bill of health before
commencing any new regime.
Once you start your new training cycle, make sure you include a rest day or two each week. Rest allows
your body to recover and adapt to what you are doing to make you stronger than you were before, so
don’t skip it! Rest days are often best slotted into your week the day after your long run session and
your strength workout because you will be sore as your muscles get used to the new load.
Warm up
All sessions should include some kind of warm up including a powerwalk/light run and running
drills/dynamic stretches for about 10 minutes in total.
Things to include may be:
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large step walking
straight leg walking
marching with legs at 90 degree angle
skipping
fast high knees
butt kicks
Cool Down
Always finish a session with a light run or walk to start cooling down your muscles. Then move on to
more specific stretches of large muscle groups including:
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quads
hamstrings
calves
glutes
back
shoulders
triceps
The 2016 Sydney Shire Mile Beginner Training Program produced by Rachel Allworth
Week One
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Start out this week with a time trial to see where you’re at. Measure out a one mile distance
(1.60934 km to be exact) and run, walk or combine both until you get there. Record your time
- you now have a goal for race day!
Easy walk or jog - 30 minutes - You may also like to cross train here as an alternative - cycling,
rowing or swimming are good substitutes.
Get strong - Including some strengthening exercises one day per week is a good idea. Anything
that helps strengthen your core and legs is perfect. Start out simple by holding a plank for 30
seconds x 3 with a 30 second break between each hold. Make sure you get someone to check
that you’re holding good form.
Speed work - Include some faster interval training too, because the bottom line is if you want
to get faster, you have to practise running at a faster pace! This week try 3 x 50 metre sprints
and 3 x 100 metre sprints. An athletics track has these distances marked out clearly or the
length of a soccer pitch works just as well, being 100 metres and half the field being 50 metres.
Walk or jog back to you starting point in between intervals while you catch a breath.
For your weekly long run you should maintain a pace where breathing comes easily. As a
beginner, walk/run intervals are okay. Try for about 35 - 40 minutes this week.
Week Two
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Easy walk or run/Cross train - 30 minutes - Stay comfortable.
Progression run - 30 minutes - Start out easy with a walk and progressively increase your
speed as you warm up. Walk for 10 minutes -> Jog for 5 minutes -> Steady run at a pace you
can maintain for 5 minutes -> Cool down walk or jog for 10 minutes. As a beginner, you may
need to take a couple of short breaks too. This is okay; just get your breath and start again
once you have.
Strength work out - Find some stairs and walk or run up and down for 5 x 2 minute intervals
with a 2 minute break between reps. Practise squeezing your glutes to push you up.
Speed work - After your 10 minute warm up try 4 x 100m fast with 100m walk or jog recovery
in between followed by 2 x 200m fast with 200m walk or jog recovery in between. Cool down
and stretch afterwards.
Long run - Moderate intensity where your breathing is under control. Take walk breaks if you
are new to running and continue for up to 45 minutes.
The 2016 Sydney Shire Mile Beginner Training Program produced by Rachel Allworth
Week Three
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Easy walk or run/Cross train - 35 minutes
Progression run - 30 minutes - Start out easy with a walk and progressively increase your
speed as you warm up. Walk for 10 minutes -> Jog for 5 minutes -> Steady run at a pace you
can maintain for 5 minutes -> Cool down walk or jog for 10 minutes.
Strength work out - 3 x 30 second planks with a 30 second break between each hold, plus 5 x
2 minute stair running/walking. Rest for 2 minutes between each stair rep. Don’t forget to
keep your back side down in the plank and keep it switched on as you push up those stairs.
Speed work - This week find a hill of about 50 metres in length. Warm up for 10 minutes on
flat ground with a light run and a few drills and then try 6 - 8 repeats running fast up the hill.
When running up hill, focus on using your glutes to push you up and make sure you swing your
arms as well, to also assist in getting you up. Take a break at the top and walk back down
before each rep. Hills are hard, but running them makes us stronger (and faster on flat
ground).
Long run - 45 minutes - Remember to keep the intensity moderate and use a few walk breaks
as needed.
Week Four
This week leading up to your event you will need more rest days than usual to ensure your body is
ready to run at its best on the big day!
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Speed work - Ladder workout - Fast intervals with walking rest breaks in between each rep.
Try this - Walk 100m/Run 100m/Walk200m/Run 200m/Walk 300m/Run 300m/Walk
400m/Run 400m/Walk 300m/Run 300m/Walk 300m/Run 200m/Walk 200m/Run 100m. Don’t
forget your warm up at the beginning and cool down to complete this session.
Easy walk or run - Easy 10 minute warm up jog plus 2 x 400m at ‘race pace’ to get the legs
turning over. Take a short break of about 2-3 minutes in between the intervals. Don’t forget
to cool down!
The day before - Take a light run for about 15 minutes.
Race Day - Warm up before the race. Take 10 minutes to do a powerwalk or light run and
some drills to get your body ready to work hard! The mile is a tricky distance to judge; do you
run flat out and try to hold on or slowly wind it up? The Shire Mile Run starts heading up hill
so push hard to get up to the top and then once you’ve recovered on the turn, run hard and
enjoy the rest on the way downhill to the finish line. Remember you have your goal time to
beat from the Time Trial set in Week One. Mental strength is needed to keep you going in a
‘race’ so tell yourself you can, and you will - good luck!
The 2016 Sydney Shire Mile Beginner Training Program produced by Rachel Allworth