When it comes down to running the mile is a good indicator of your overall endurance health because it combines both speed and endurance. It doesn’t take long to do so you can hammer it, recover fairly quickly and repeat again soon in future to see your improvement. Unlike running long distances. Improving your mile is a very effective way to train.
Here are three keys ways to train for your fastest mile.
-200 Meter Repeats. Run 200m, rest, repeat 10 times. You should aim to run these at a pace that’s 2-4 seconds faster than your mile pace. The time it takes you to run one you will rest three times that long before the next one. You will then run the last sprint as fast as the first. Sprints will build muscle strength and power so you can hold the speed over the entire mile. Doing them in this repetition will also help you dial in your form.
-Hill Endurance Session. Run up a hill for 60 – 90 seconds, walk back down, repeat 8 times. This can be done outside or on a treadmill set to an incline. (it should be steep enough that running up it feels like a 9 out 10 effort). This increases your stamina and gets your ready to go all out in the home stretch.
-Tempo Run. 3mile run. Start this run out at a pace that feels like a 6 out of 10 effort and gradually increase to a 7. This pace should be about 45 seconds to 1 minute slower than your mile pace and feel consistently challenging. This will push you out of your comfort zone by having you run at a pace slightly faster than you want too. The constant effort will build endurance.
To increase your mile, add these into your training every week for 8 weeks. Order doesn’t matter just be sure to take a day off in between to allow your body to recover