How To Run A Faster Mile
Its good to do sprint training at your goal pace and a good way to build up is a quarter of a mile sprint. You can do it on a treadmill or outside using your phone as a GPS to mark a quarter of a mile (do it in a straight line somewhere outside.) An example would be for a 10 minute mile you need to run 6MPH. So on the treadmill set it up for 6MPH so you can see how it feels.
To work towards a 10 minute mile pace start with training your body and mind to get use to the 6MPH pace. You need to hold that pace for 2 minutes and 30 seconds on a treadmill. Or you can run outside and clear a quarter of a mile in 2 minutes and 30 seconds. I recommend training with both on the treadmill and outside.
Do drills like that to build up. To start off run at your goal a quarter of a mile at the 6MPH pace for 2 minutes and 30 seconds = quarter of a mile. Rest for 2 min and 30 seconds if you need too. (try to keep it short but if u are new its fine to rest for 2 min and 30 sec) then do it again. Work towards being able to do those sprints 8 times. That equals 2 miles. You want to train a bit harder than the race but the rest in between sprints is helpful and it helps your body and mind get use to that speed.
Do that session rest a day or 2 then do it again but slowly decrease your rest time. When you get to where you can do those sprints within one minute rest then increase it to .5 miles or half a mile. On the treadmill or outside. Remember it has to be at your goal pace at 6MPH. So 6MPH on the treadmill now this time for 5 minutes. Or run outside for half a mile within 5 minutes.
Do drills like that to build up. To start off run at your goal a quarter of a mile at the 6MPH pace for 2 minutes and 30 seconds = quarter of a mile. Rest for 2 min and 30 seconds if you need too. (try to keep it short but if u are new its fine to rest for 2 min and 30 sec) then do it again. Work towards being able to do those sprints 8 times. That equals 2 miles. You want to train a bit harder than the race but the rest in between sprints is helpful and it helps your body and mind get use to that speed.
Do that session rest a day or 2 then do it again but slowly decrease your rest time. When you get to where you can do those sprints within one minute rest then increase it to .5 miles or half a mile. On the treadmill or outside. Remember it has to be at your goal pace at 6MPH. So 6MPH on the treadmill now this time for 5 minutes. Or run outside for half a mile within 5 minutes.
Once you get to the point where you can do these half a mile runs at your goal pace work towards doing them 4 times with rest in between. Rest will vary on the person. If you run a half a mile in 5 minutes and feel you absolute need to rest again for 5 minutes do it. But you need to slowly decrease the rest time when you do them in the future.
These workouts are suppose to be intense so do them 2 or 3 times a week the most but with rest days in between. Your other days could be any easy aerobic workouts or anything that lets your legs rest.
Another helpful tip is when you run breath in your nose and out your mouth. Deep full breaths not too fast. I like to keep my hands in an open fist position when i run and move them forward almost 90 degrees. But on the last sprint when you are close to the finish line breath in and out really fast and just move exhale fast and hard and swing your arms when you are sprinting towards the finish line.
These workouts are suppose to be intense so do them 2 or 3 times a week the most but with rest days in between. Your other days could be any easy aerobic workouts or anything that lets your legs rest.
Another helpful tip is when you run breath in your nose and out your mouth. Deep full breaths not too fast. I like to keep my hands in an open fist position when i run and move them forward almost 90 degrees. But on the last sprint when you are close to the finish line breath in and out really fast and just move exhale fast and hard and swing your arms when you are sprinting towards the finish line.
These are tips and tricks to help increase your 1 mile goal time. The 10 minute mile time is just a beginner friendly goal pace used as an example. The same rules apply for a 6 minute mile but with a faster pace and shorter time to do the sprints of course. For a more detailed explanation and video watch my How To Run A Faster Mile video here!
1 comment
This help me so much! Thank you breaking down the mile by a quarter and doing sprints!