Many of you could roll out of bed and run, jog or stroll your way down State Street without much preparation. The goal of this schedule is to get you to the finish line uninjured, feeling fast, and maybe excited about running a faster time next year.

Caution: I am assuming you are running or exercising 3 to 5 days a week. If you are not at this level it may be a tough challenge but still possible.

First week of any plan is usually the toughest but you will be a quarter of the way there when you are done.

Week 1 of 4

Monday – 20 minute run

Tuesday - 20 minute run

Wednesday – Day off

Thursday- 10 minute warm-up jog, 5 minutes faster than you normally run but not so fast that you can’t run evenly, 5 minute jog recovery, 5 minutes faster, but even paced, 10 minute warm down jog

Friday - 20 minute run

Saturday – We are on the track for this one, 10 minute warm – up jog, 6 x 1 lap(one-quarter mile) with 1 lap recovery jog. Be careful not to run too fast early on these. You want to be able to run as fast or faster on the 6th as you did on the 1st one. 10 minute warm – down jog

Sunday – 30 minute run or day off

Week 2 of 4

You are committed now. You already have one week done, might as well go for 3 more weeks.

Monday – 20 minute run

Tuesday - Day off

Wednesday –10 minute warm-up jog, 4 minutes faster than you normally run but not so fast that you can’t run evenly, 4 minute jog recovery, 4 minutes faster, but even paced, 10 minute warm down jog

Thursday-30 minute run

Friday - 20 minute run

Saturday –We are on the track for this one, 10 minute warm – up jog, 8 x 1 lap (one-quarter mile) with 1 lap recovery jog. Be careful not to run too fast early on these. You want to be able to run as fast or faster on the 8th as you did on the 1st one. 10 minute warm – down jog

Sunday – 30 minute run or day off


Week 3 of 4

Half way there. You may be tired but it will be worth it when that mile stretch of asphalt is at your mercy.

Monday – 20 minute run

Tuesday - 20 minute run

Wednesday – 10 minute warm-up jog, 3 minutes faster than you normally run but not so fast that you can’t run evenly, 3 minute jog recovery, 3 minutes faster, but even paced, 3 minute jog recovery, 3 minutes faster, but even paced, 10 minute warm down jog

Thursday- 20 minute run

Friday - 30 minute run

Saturday – we are on the track for this one, 10 minute warm – up jog, 6 x 1 lap(one-quarter mile) with 1 lap recovery jog. Be careful not to run too fast early on these. You want to be able to run as fast or faster on the 6th as you did on the 1st one. 10 minute warm – down jog

Sunday – 30 minute run or day off


Week 4 of 4

Good Job. You stuck to the plan and you are almost ready to compete. A little fine tuning and you will be prepared to master the challenge.

Monday – 20 minute run

Tuesday - 20 minute run

Wednesday – 10 minute jog warm – up, 4 x 400 meters with 400 meters jog recovery. Don’t overdo these. This is your last hard workout. After you recover from this you are a State Street Miler waiting to join the elite locals that have gone before you.

Thursday- 20 minute jog

Friday - 20 minute jog

Saturday – 20 minute jog or take the day off You are fresh and ready for the challenge.

Sunday – The State Street Mile