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Runners World Articles: Archives Run Your Fastest Mile If you have ever been around a runner who has just broken a barrier—say, suddenly being able to run a 10-,9-,8- or 7-minute mile--then you understand the magic. Training for and running the fastest mile of your life can be just as exhilarating as finishing your first marathon. Mile training is one of the best things you can do, whether you’re a seasoned speed demon or a leisurely recreational runner. Yes, that’s right, a recreational runner. If you’ve been reading my column for a while, you know I don’t often recommend speedwork for recreational runners. But the mile is different. For one, it’s short, so it won’t burn you out. It also can transform your training by improving your form, igniting your motivation and quickening your pace. And it works for everyone—5-K runners, marathoners and even recreational joggers. Here’s how to run the fastest mile of your life in eight short weeks: Slowly work up to it. During the first four weeks of my program (see "Mile Training Plan,"above), you’ll run 400-meter repeats once a week on a track at a speed that’s a few seconds slower than your projected mile pace. Start with three 400s with 2 minutes of jogging or walking after each repeat. (If you’re a speedwork novice, stick to walking during the recovery.) Add a 400 to your workout each week, so that, by the fourth week, you’re doing six 400s with only 1 minute of rest between them. At this point you’ll have the stamina to progress to the second phase, during which you’ll work on maintaining a fast, continuous pace when your legs are fatigued. Begin with three 400s then add a 400 each week. During these speed sessions, run the first 400 at your intended mile pace, the next 400 just a tad faster and the remaining 400s up to 5 seconds faster than your goal mile pace. Remember to warm up. Never start a speed workout with cold muscles. Instead, walk for up to 5 minutes, then jog and walk for 5 minutes, followed by 5 minutes of slow jogging. (Reverse the process during your cooldown.) After the warmup, do four to eight short accelerations on the track’s straightaway. During each acceleration, gradually increase your speed to the pace at which you plan to run your 400s. Walk for 1 to 2 minutes after each of these pick-ups. Pace yourself. If you have no idea how to project your goal mile pace, that’s okay. Just estimate it from how quickly you can run the 400-meter repeats. You should run these laps at a brisk pace, but not all out. It’s okay to huff and puff at the end, but you shouldn’t be out of breath after the first few steps. If you are, slow down. You’re going too fast and won’t make it around the track. Have a time trial. At the end of your eight-week training plan, run your mile. Remember everything you’ve learned in training: Stick to the pace you’ve trained for and build speed during the run. Run your first lap about a second slower than the pace you want to average. During the second and third laps, settle into your goal pace. On your last lap, pick up the pace and end with a sprint to the finish. (If you’re running on a metric track, four laps is just a few steps short of a full mile.) Keep it up. Once you’ve run the fastest mile of your life, stick with your training. Continue doing the 400-meter repeats once a week, gradually quickening your pace. And hold a 1-mile time trial once a month. Since it can be tough to run against yourself, you may want to organize a training group comprised of other mile enthusiasts. That way, you can all enjoy the magic of the mile together. Mile Training Plan Week 1 Workout Rest Break Pace 1, 3 x 400, 2 minutes, Slightly slower than your goal mile pace
From Runner's World, May 1999, p. 44
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