How to Build a Training Plan for the 1 Mile Run
By Andrew Walker, MPH; NSGA Director of Health & Well-Being
I recently signed up for a 5K run four weeks in advance. As a generally active person, I thought this would be enough time to prepare.
I soon found out – it wasn’t.
My lessons learned can help you train well, whether you are a seasoned competitor or lacing up your running shoes for the first time. These tips are for a 1 Mile or 5K Road Race distance, but the principles apply across sports.
The 1 Mile Road Race is one of seven new sports and events debuting at the 2025 National Senior Games in Des Moines, Iowa, next July. These latest competitions will be open to anyone who is at least 50 years old by Dec. 31, 2024.
While qualifying at a State Senior Games is not required for Open sports, it is highly encouraged that you participate at the state level to gain experience and get a sense of what to expect at National Senior Games.
This blog focuses on the 1 Mile Road Race because it is a good starting point for a fitness journey.
Training Time
Having the time to train well is crucial. In early April I asked my former University of Florida head track coach, Roy Benson, for tips on how to prepare for the Tampa Bay Rays 5K. I had been power walking, lifting weights and doing running drills with about four weeks of training time left prior to the event. His response surprised me.
“Late to start training, so to just finish smiling, add some jogging to your power walks,” he said. “Jog your breathing up to the start of a huff and a puff. Then walk until breathing is back normal. Repeat every other day for the same period that you have been power walking. Take recovery days with just walking between these ‘hard’ days. Do not run, just jog so you do not strain something. Good luck, Coach Benson.”
Cleary, he did not think I had enough time to prepare to run a 5K. Lesson learned, do not underestimate the time needed to prepare to run a race.
With the time issue managed, we need to plan our workouts. The advice below is based on a 2020 interview with Coach Benson on designing an effective training program.
Our plan will need key ingredients like consistency, training frequency, the right intensity and adequate rest.
Think of working with these elements as an interesting way to experiment with your fitness. This approach can be helpful and fun for those new or old to running.
Consistent Workouts
Consistency allows the body to adapt over time. This is especially important for older adults. As you work out regularly, your running will become easier. This lets you know your body is adapting and responding well to a training regimen.
You will notice that the new load on your respiratory, muscular and cardiovascular systems is better managed over time. You will also notice that you are recovering faster after your hard workouts.
Rest and Recovery
Likewise, adequate rest and recovery are essential. A training pattern of one day of hard work followed by a day with a light workout will allow your body to heal.
Recovery can be active. You can include active recovery activities like yoga, running drills, pilates, tai chi chun, swimming and even low intensity cycling. Older adults perform best when we pay close attention to this training variable.
Right Intensity
Coach Benson notes that using percentages of your max heart rate is the safest way to test intensity. “For veteran competitors and those in the upper age brackets, 85% (max heart rate) efforts on hard days would be effective enough for a low-risk approach to training,” he shares.
“Conventional wisdom says that racing is the best way to become fully conditioned to the agony, pain, and exhaustion of all-out, 100% efforts,” Coach Benson continues. “So, develop your mental toughness with frequent racing.”
Managing these key variables, especially having time for consistent training, is the most effective way to build fitness, prevent injury and prepare for the National Senior Games.
Have faith that you can be race-ready with these training tips!
