12-Week Track Program (2026)

Build Speed, Form & Confidence to PR Your 1-Mile Run

The 1-mile run is more than just four laps around the track—it’s a full-body test of cardiovascular fitness, pacing strategy, running mechanics, and mental toughness. This 12-week track training program is designed to help you improve all of the above through structured progression, focused intervals, and complementary strength work.

Whether you’re chasing your first timed mile or shaving seconds off a personal best, this program will guide you from baseline to breakthrough.

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Full Program Outline

•Length: 12 weeks

•Sessions per Week: 2 track sessions + 2 optional strength/core days

•Duration: Each track session is 60–75 minutes, including warm-up and cooldown

•Location: John C. Lindsey East River Park Track

•Start Date: Sunday, July 13th at 8:30am

You’ll begin with a 1-mile time trial to assess your current fitness. This test provides the pacing foundation for future workouts. Each week builds on the last, with progressive intervals, pacing strategies, and form cues that will lead you toward your fastest mile yet.

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Weekly Progressions & Phases

The program is split into 3 distinct training phases:

Phase 1: Foundation & Form (Weeks 1–4)

Focus: Running mechanics, aerobic development, controlled pacing

Phase 2: Speed & Strength Endurance (Weeks 5–8)

Focus: Improving power output, sustaining effort, and speed endurance

Phase 3: Race Prep & Execution (Weeks 9–12)

Focus: Race-specific pacing, mental strategy, and peak performance

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Expected Outcomes

By the end of the 12 weeks, you can expect to:

•Run more efficiently with better form and posture

•Improve your aerobic and anaerobic capacity

•Develop a sense of pace and strategy that will serve you beyond the mile

•Build a stronger, more injury-resilient body through core and strength work

•Set a new personal best in the mile—or come away knowing exactly how to do it next time

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What Makes This Program Different?

•Every session has a purpose—no junk miles or random intervals

•Strength & core workouts are intentionally programmed to support your running, not distract from it

•Group coaching environment keeps you motivated and accountable

•Coach-led sessions ensure proper form, progression, and pacing strategy throughout

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Ready to run your fastest mile?

Commit to the full 12 weeks, show up, and let’s put in the work!