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1 Conduct strength and mobility training every other day. 2  Conduct endurance and mobility training (running) every other day. This also applies to foot marches more than 5 km in the toughening phase.  Avoid conducting foot marches, and endurance and mobility training on the same or consecutive days.
So optimal mile training puts as much emphasis on stamina as speed. These three plans do just that. Each is eight weeks long and contains a recovery week halfway through the plan. At the end of the recovery week, you will run a 1-mile time trial as practice for your real. 1-mile race four weeks later.