Miracle Miles 15K
12 Week Advanced* Running Program
*You should be able to complete 20 miles per week before beginning the Advanced Program
Week of July 1st
 3 days, 3 mile run
Week of July 8th
 4 days, 3 mile run with strides
Week of July 15th
3 days, 3 mile run with strides
1 day, 5 mile run
Week of July 22nd
2 days, 3 mile run with strides
1 day, 4 mile run
1 day of interval training: 4 X 800 meters on the track at estimated 5k pace
(2 min. rest between intervals.) If running on the road or treadmill, 8 X 3 min.
surges (2 min. rest between intervals)
1 day, 6 mile run
Week of July 29th
3 days, 3 – 4 mile run with strides
1 day, 7 mile long run
1 day of interval training: 8 X 400 meters on the track at estimated miles
pace (2 min. rest between intervals.) If running on the road or treadmill, 8 X
1:30 surges (2 min. rest between intervals)
1 day of tempo training: 10 min. easy/15 min. at tempo pace/10 min. easy
Week of August 5th
3 days, 4 mile run with strides
1 day, 5 mile long run
1 day of interval training: 3 X 800 meters at 15 sec. faster than goal pace (2
min. Rest between intervals)
1 day of tempo training: 3 min. at goal pace
Week of August 12th
3 days, 4 – 5 mile run with strides
1 day, 9 mile long run
1 day of interval training: Pyramid Workout: 400, 600, 800, 600, 400: 400 at
30 sec. faster than mile pace, 600 at 20 sec. faster, 800 at 10 sec. faster.
1 day of tempo training: 6 X 2 min. hard/3 min. easy
Week of August 19th
2 days, 6 mile run with strides
1 day, 5 mile run
1 day, 10 mile long run
1 day of interval training: 4 – 5 X 1000 meters, 5 – 10 sec. slower than
goal pace
1 day of tempo training: 5 miles at goal pace
Week of August 26th
3 days, 5 mile run with strides
2 days, 6 mile run
1 day of interval training: 8 X 400 meters at mile pace, 100 meter jog
between intervals
1 day of tempo training: 5 X 3 min. hard (10 sec. faster than goal
pace), 2 min. easy (30 sec. slower than goal pace)
Week of September 2nd
2 days, 5 – 6 mile run with strides
1 day, 7 mile run
1 day of interval training: Pyramid Workout – same as week 7
1 day of tempo training: 5 miles at 10 – 15 sec. slower than goal pace
Week of September 9th
3 days, 5 – 6 mile run with strides
1 day, 10 – 12 mile long run
1 day of interval training: 3 X 1200 meters (3 laps) at mile pace, 1 lap
jog between intervals
1 day of tempo training: 1st 3 miles at goal pace, 2nd 3 miles at 10 sec.
slower
Week of September 16th (Race Week)
2 days, 3 mile run with strides
1 day (early in the week), 2 miles at goal pace
Day before race: 15 minutes of jogging. Stretch, hydrate & eat well.
That’s it! (rest week to taper for the race)
SEPTEMBER 21st = MIRACLE MILES!!
Always remember to warm up, cool down, and stretch.
GOOD LUCK!