A Mile under the Microscope #1

According to age-graded calculators, the best I could hope to run a mile is 5:18. Here's the plan I would use to accomplish that - of no interest whatsoever to anyone else, I know - but the following posts, which will explain it in detail, should teach a great deal about how training schedules are developed and that I hope will be of interest.

Phase 1

M: off
T: 55 minutes
W: 55 min.
Th: 55 min.
F: off
Sa: 55 min.
S: 55 min.

Phase 2

M: 0
T: 6.5@8.5min./mile
W: 6.5@8.5
Th: 6.5@8.5
F: 0
Sa: 6.5@8.5
S: 6.5@ 8.5

Phase 3

M: 0
T: 7.5 in 55 with 3.5@6.25-6.5
 W: 6.5
Th: 6.5 w/ 3-4x7-10 seconds, steep uphill
F: 0
Sa: 7.5 w/ 7x[4x200 in 40 - 200 run] - 200 walk
S: 6.5

Phase 4

M: 2.5 in 20
T: 7.5 in 55 w/ 4x1200 in 4:27 - 400m
W: 2.5
Th: 7.5 w/ 8x400 in 79 - 400
F: 0
Sa: 7.5 w/ 100 in 18.5 - 700
S: 9 in 75 w/ 1.5 in 9:23

Phase 5

M: 8x50 in 8, minimal recovery
T: 3x1600 (1200 in 4:27, 400 in 85) - 400
W: 4x100 downhill in 17
Th: 5x400 hill (with 100 ft. of climb) in 1:51
F: 0
Sa: 1200 in 3:40-4:00 (400 all-out, 800 as close to mile pace as possible); 10 min.; 400m in 65-70
S: 9-10 miles, last 2000m in 7:25.