54 Workout, 3 Phase, Adjustable 1500m and Mile Training Plan
3:57 miler · coach of 2 sub 4 milers · 4x US Olympic Trials qualifier
Athletes coached by Travis
“Travis gave me the resources and support to achieve my goals. High quality workouts that built my confidence, challenging but never overworked. His incredible career gave me confidence in the training and inspired me to work hard.”
“Coach Mahoney helped me when I was at one of the lowest points in my running career. His specifically tailored workouts helped me drop a 3 second 800m PR (1:57) and a 7 second 1600m PR (4:24) in a single season.”
“Travis is one of the most accomplished runners in New Jersey history and does a tremendous job translating that experience into coaching. He excels at individualizing training and making the right adjustments to unlock your true potential.”
54 Workout, 3 Phase, Adjustable 1500m and Mile Training Plan
A 15 page PDF with 54 workouts, sample weeks, and full system, phase, and training overview.
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Who this plan is for
The 1500m and mile reward the runner who can stay relaxed at speed. This plan is for high school and college racers chasing a season best, adult runners targeting a mile PR, and 800m runners moving up who need more aerobic support.
If your races fall apart in the third lap, the fix is not more guts. It is structure. This plan builds the endurance that lets your speed survive to the last 400m, then sharpens it for race day.
Written by Coach Travis Mahoney, a 3:57 miler and 4x US Olympic Trials qualifier, the plan comes from the same structure he raced with as a professional and now coaches from every day.
The 3 phases
Aerobic volume, threshold running, and strength circuits. The mile is an endurance event run fast, so the base phase builds the capacity to hold pace when the race gets honest.
Goal pace work in 300m and 400m repetitions, tempo runs, and race rhythm sessions. You learn what goal pace feels like on fresh legs and on tired ones, because the last 400m is never on fresh legs.
Volume comes down, speed stays. Race modeling over 800m to 1200m rehearses your pacing plan, and sharpening sessions keep the legs snappy without adding fatigue.
A sample week
- Monday
- 8 x 400m at goal mile pace, 200m jog recovery
- Tuesday
- Easy run, 40 minutes, plus strides
- Wednesday
- Threshold run, 20 minutes at comfortably hard effort
- Thursday
- Strength circuit and drills
- Friday
- Recovery run or full rest
- Saturday
- Race modeling: 1000m at goal pace, 5 minutes rest, 2 x 200m fast
- Sunday
- Long run, 60 to 70 minutes
A week from the Specific phase. Every session in the plan includes adjustment rules: how to scale the workout up or down for your current fitness, and what to do when you miss a day.
Not your typical online training plan. Built for coaches and athletes ready to run a real 1500m or mile program, expand their event knowledge, or add proven sessions to their workout library.
The 1500m sits at the intersection of endurance and power. Winning it takes a strong aerobic engine and the ability to change gears late in a race. Every session in this plan is built around that reality.
Written by a sub four minute miler with over a decade of pro racing and ten years of coaching high school athletes, national champions, and everyday runners. The plan bridges elite training principles and practical application so you can build a smarter, more effective path to your best 1500m or mile.
Structure, three progressive phases.
Base Phase, building a strong foundation across every training aspect.
Pre Competition Phase, shifting to heavy specific work to prep the body for racing.
Competition Phase, sharpening event specific workouts.
Each phase includes 18 workouts targeting every side of 1500m performance.
Speed and Power Development, hills, wickets, track speed and power.
Aerobic and Strength, threshold, progressive tempo, and combo workouts.
Event Specific, 3000m down to 800m specific sessions.
Typical week.
Monday, Speed and Power Development.
Tuesday, Aerobic and Strength.
Friday, Event Specific.
Free training notes
Questions
- What format is the plan?
- A PDF. Print it, or read it on your phone, tablet, or computer.
- How does delivery work?
- Your download appears on the confirmation page the moment payment goes through, and a copy of the secure link is emailed to you. Links stay active for thirty days.
- Who is this plan for?
- Middle school, high school, college, and adult runners training for this event who want a structured season without a full time coach.
- Can I adapt it to my schedule?
- Yes. The plan is built in phases with adjustable workouts, so you can move days around and scale the volume to your current fitness.
- What if I am not sure which plan to choose?
- Pick the event you race most in the coming season. If you want help deciding, send a note through the contact page and Travis will point you to the right one.
Plug and play plans get you racing. One on one coaching writes the training around your season, your body, and your goals.
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