Mile News

How to Run a Mile as Fast as Possible

November 24, 2020

Three key workouts for speed & endurance to produce your best Mile

By Edward Lane, Men's Health

One of the most effective ways to train – and one of the most beneficial for your physical and mental health – is mastering the Mile.

“The Mile is an amazing blend of speed and endurance, and a good indicator of your overall cardiovascular health,” says Danny Mackey, head coach of the Brooks Beasts, an elite pro track team. “You can hammer it, and because it doesn’t take long to recover, you can run it again soon to see how much you’ve improved. You can’t say that about a marathon, where most people are just trying to finish.”

Even better, Mackey says you’ll notice yourself getting faster in three weeks. While a typical in-shape guy can run a Mile in 10 minutes, running one in 6:30 is where the bragging rights really lie. (The world record stands at 3:43.) Here’s exactly how to get after it.

3 Key Workouts to Run Your Fastest Mile
To incinerate your current Mile PR, tackle each of the following workouts from Mackey every week for 8 weeks. Order doesn’t matter, as long as you’re taking a day off in between workouts to give your body time to absorb your gains and recover.

Workout #1: 200 meter repeats
Run 200 meters // Rest // Repeat 10 times

Run these repeats at a pace that’s 2 to 4 seconds faster than your usual Mile pace. However long it takes you to run one, rest for three times that long before the next repeat. (If you do the 200 in 45 seconds, take a 2:15 rest.) Run the tenth effort as fast as the first.

The Why
Sprints build the muscle strength and power it takes to hold speed over the entire Mile, and doing them in this repeating format will help you dial in your form.

Continue reading at:

Tags: training (65) , danny mackey (4)

Facebook Comments

Return the Mile to prominence on the American & worldwide sports and cultural landscape by elevating and celebrating the Mile to create a movement.

Bring Back the Mile as the premier event in the sport, and increase interest in and media coverage of the Mile for both those who love the distance as well as the general public.

Bring Back the Mile to celebrate the storied distance and to recognize the people who made and make the Mile great and to promote Mile events and the next generation of U.S. Milers.

Bring Back the Mile to create a national movement for the Mile as America’s Distance,
to inspire Americans to run the Mile as part of their fitness program and to replace the 1600 meters at High School State Track & Field Meets across the country.

Become a Mile Maniac member or a BBTM sponsor today! Join us, and go Mile!

Join Us

Thanks for joining the movement and being a Mile Maniac. We'll keep you up to-date with our Mile wires as well as exclusive contests and opportunities. Help us spread the word by sharing our site and joining us on Facebook, Twitter & Instagram!