The Best Tips and Workouts to Run a Fast Mile

Running is one of the most accessible fitness activities around. It requires no real athletic skill or equipment other than a pair of suitable shoes. As such, you can run almost anywhere and anytime.

With so few barriers, running is the ideal way to get fit and control your weight. In addition, like all cardio-based workouts, running is also very good for your health (1).

Many people run just for fun and enjoyment, with no interest in measuring or improving their performance. There is absolutely nothing wrong with that.

However, other runners are more competitive and want to test the limits of their abilities. Some love to race, while others measure their progress by setting personal records or PRs.

You can run and record your performance over any distance. However, the mile is a classic test of running fitness.

As a personal trainer with over 30 years of experience, I’ve helped a number of clients achieve running PRs. I’m also a former competitive distance runner and triathlete. In this article, I share my best tips and workouts for running a faster mile.

The Benefits of Training for a Faster Mile

Before I reveal how to train for a faster mile, let’s take a moment to discuss the benefits of improving your mile speed.

Increased Motivation

Do you struggle to stick to a workout plan? Don’t worry – you are not alone! A lot of people fall in and out of love with exercise as their motivation levels rise and fall. Having a goal, such as running a faster mile, gives your training direction and focus. This will enhance motivation and promote exercise adherence.

Improved Body Composition

Training for a faster mile invariably means increasing training volume and intensity. Much of your training will involve fast-paced intervals, which are proven fat burners (2).

Providing your energy intake remains relatively unchanged, this should cause you to lose fat and possibly gain some muscle. Consequently, your body composition will improve, and so too will your aesthetics.

In short, if you train like an athlete, you will start to look like one, too.

Better Running Performance Across All Distances

Training for a faster mile will improve your running performance across all distances, from 5k to marathon. Your general running pace will increase, transferring to any other distances you enjoy running. That’s why most distance runners have at least a passing interest in their mile time, even if they don’t compete over this distance.

Use your one-mile time to predict your performance for other distances using our Running Pace Calculator.

Determination and Mental Toughness

Running a fast mile is not easy. It’s an awkward distance that blurs the lines between aerobic and anaerobic exercise. Run too slowly, and you’ll miss setting a new personal record. But, run too fast, and you’ll “blow up” and may not even finish the race.

Staying right on this threshold is very uncomfortable, and the battle is as much mental as it is physical.

Training for a faster mile means you’ll need to get comfortable with being uncomfortable, which will develop your determination and mental toughness. These traits will carry over to other aspects of your life.

Accessibility

The mile is a very accessible distance for most runners. Because it’s relatively short, training for a mile does not require a massive volume of running. In contrast, training for a marathon is a much more significant undertaking and beyond the reach of all but the most dedicated and determined athletes.

In addition, the logistics of running a mile are pretty straightforward. It’s four laps of a standard athletics track, or you can do it in a flat section of quiet road. You don’t need to enter an official race, although that’s always an option.

Bragging Rights

Runners love to compete against themselves and take pride in beating their personal records. Knocking a chunk of time off your previous best mile time is a social media-worthy achievement. So, go ahead and brag – you deserve it!

You can also compare your one-mile time against other runners in your age and experience group. See how your performance stacks up here: 

What is Considered a Good Mile Time?

Tips and Workouts to Run Fast Mile

So, you want to run a faster mile? It won’t happen by accident! Instead, you’ll need to train specifically for your goal. Use the following information to help set a new one-mile personal record.

Build Your Aerobic Base

Running a fast mile requires a combination of aerobic (with oxygen) and anaerobic (without oxygen) fitness. However, you’ll invariably develop a higher anaerobic peak if you have a bigger aerobic base.

Aerobic fitness is your ability to take in, transport, and utilize oxygen and is measured in terms of your VO2 maximum. A high VO2 means you can stay aerobic for longer, delaying the onset of lactate accumulation in your muscles. It’ll also help you clear lactate more efficiently. These factors play a critical role in running a fast mile.

Long story short, a fast mile starts with the ability to run several miles at a steady pace without stopping. The best way to achieve this is with zone 2 running, where you keep your heart rate at around 60-70% of your maximum. This pace should feel easy and comfortable.

Workout Recommendation – Steady Pace Runs:

Build up to running 3-5 miles a couple of times per week at a comfortable pace. Increase your distances gradually, e.g., by about 10% per week, to avoid overuse injuries.

Improve Your Anaerobic Fitness

Running a fast mile will challenge your anaerobic fitness, which is your ability to produce energy without oxygen. This is especially true for the latter stages of your race, as you try to shave every possible second off your PR. The best way to develop your anaerobic fitness is interval training.

Interval training involves repeated bouts of fast running interspersed with incomplete rests. This teaches your body how to produce energy without oxygen and develops your tolerance to lactate.

Running a fast mile requires sustained anaerobic energy production. As such, your intervals should match the demands of the event for which you are training. In other words, short sprints probably won’t do much for your mile PR. Instead, longer intervals are the way to go.

Workout Recommendation – 400 Meter Repeats:

Warm up with 5-10 minutes of easy jogging, followed by some appropriate pre-run stretches and mobility exercises. Then, when you are ready, run 400 meters (¼ mile) as fast as you can. Rest for 2-3 minutes and repeat. Start with four repeats, adding one each week or two up to a maximum of ten.

Work on Your Speed

While most people associate speed with sprinting, it also plays a role in running a fast mile. After all, to run a four-minute mile, you need to run 100 meters in 15 seconds. While running a 15-second 100 meters won’t win any Olympic medals, it’s still pretty rapid.

While a four-minute mile may be well beyond your reach, improving your speed will help quicken your mile pace. It could also enhance your closing “kick,” shaving vital seconds off your PR time.

Unfortunately, the faster you run, the greater the impact on your body. While impact is unavoidable during running, too much can lead to injuries. Hill sprints are “speed training in disguise” and much less impactful compared to sprints on a flat surface. The ground comes up to meet your feet a little earlier, making hill sprints much more joint-friendly.

As always, your workout should match the demands of the event for which you are training. That means longer sprints are more useful than short sprints. After all, you don’t just need speed; you need to sustain that speed for longer. So, forget about 40 to 60-meter sprints. 150 to 200-meter sprints are where the magic happens.

Workout Recommendation – Hill Sprints:  

As before, warm up with 5-10 minutes of easy jogging, followed by some appropriate pre-run stretches and mobility exercises.

Then, when you are ready, run up a moderately steep hill as fast as possible. Ideally, the hill should be 150-200 meters long. Walk/jog back down the start and repeat. Perform 3-5 reps, rest for five minutes, and do another 3-5 reps. Rest for a final five minutes and then do one more set of 3-5 reps.

End this workout early if your speed starts to noticeably drop. Focus more on running quality than quantity.

Build Your Strength

Strength training might not seem like the obvious way to improve your one-mile time, but it can actually be very helpful (3). Strong muscles generate more force, so each stride will potentially take you further. It’ll also make you more resistant to fatigue, leaving you with more gas in the tank for the later stages of your race.

In addition, strong muscles mean more stable joints, which will help avoid wasted energy and may also reduce your risk of injury.

Don’t confuse building strength with bodybuilding. Bigger muscles could actually impede running performance by literally weighing you down. In contrast, stronger muscles are more capable and not necessarily bigger. This type of strength is best developed using low reps and heavy weights.

Workout Recommendation – Full-Body Workouts:  

Do the following full-body strength training session 2-3 times per week. Perform 2-4 sets of 4-6 reps of each exercise. Do it after running so as not to impede your running performance.

1. Single-leg squat
2. Romanian deadlift
3. Bench press
4. Pendlay row
5. Shoulder press
6. Pull-up
7. Calf raise
8. Cable crunch

Related: The 12 Best Strength Training Exercises for Runners

Work on Your Running Form

While running is one of the least technically demanding athletic activities, it’s still possible to do it wrong. For example, overstriding, where you land heavily on your heels, essentially puts the brakes on during every step, wasting energy and slowing you down. It’s also worth noting that good running form can help lower your risk of injury.

Consider these points to ensure you are running as efficiently as possible.

1. Focus: Look straight ahead, focusing on a point in the distance, to maintain proper alignment and balance.
2. Posture: Keep your spine straight and aligned, with your head up and shoulders relaxed.
3. Arm Position: Bend your elbows at a 90-degree angle and swing them forward and backward in line with your body. Keep your hands relaxed – no clenching.
4. Core Engagement: Engage your core muscles to maintain stability and support your posture.
5. Breathing: Breathe deeply and rhythmically, inhaling through your nose and exhaling through your mouth.
6. Hip Alignment: Keep your hips level and stable to maintain proper alignment and prevent injury.
7. Stride Length: Avoid overstriding by taking short, quick steps to minimize braking forces and maximize propulsion.
8. Footfall: Land softly on your midfoot or forefoot to minimize impact and maximize efficiency. Avoid landing heavily on your heels.
9. Tempo: Maintain a consistent and steady pace throughout your run.
10. Cadence: Aim for a cadence of around 180 steps per minute to promote efficient running mechanics.

Workout Recommendation – Running Drills:

Incorporate running drills into your warm-ups, and run mindfully, always aware of things like posture, cadence, and footfall. Periodically scan your body from top to bottom, making adjustments to your form as required. Do this especially as you begin to tire, when you are more likely to return to any bad habits, e.g., clenching your fists, jaw, shoulders, or neck.

As an added benefit, focusing on your form is a great way to pass the time during long, challenging workouts and provide a welcome distraction.

Run a Fast Mile – Example Weekly Schedule

You now have all the information you need to train for a faster mile. Needless to say, the harder you train and the more workouts you string together, the more successful you will be.

After all, the key to success is the application of effort and consistency.

That said, here is an example weekly schedule that’ll help you smash your one-mile personal record. Adjust sets/reps/distances, etc., according to your needs and goals, and remember to include running drills in all your warm-ups.

• Monday – Zone 2 run, 3-5 miles
• Tuesday – Strength training – full-body
• Wednesday – 400-meter repeats
• Thursday – Zone 2 run, 3-5 miles
• Friday – Strength training – full-body
• Saturday – Hill sprints
• Sunday – Rest

Closing Thoughts

A fast mile is an accessible target for most runners. Unlike the marathon, you won’t need to dedicate hours each week to improve your time. Also, unlike sprinting, your performance doesn’t hinge on being a gifted athlete.

Running a respectable time for a mile is within the grasp of most runners.

However, you’ll set a better PR if you train specifically for a faster mile. Invariably, this means improving your basic aerobic and anaerobic fitness, working on your speed and strength, and perfecting your running form.

Bring all these factors together, and you’ll soon be on your way to setting a new mile PR.

Questions? Comments? Feel free to drop me a line in the comments section below, and I’ll get back to you ASAP!

References:

1. Franklin BA, Eijsvogels TMH, Pandey A, Quindry J, Toth PP. Physical activity, cardiorespiratory fitness, and cardiovascular health: A clinical practice statement of the ASPC Part I: Bioenergetics, contemporary physical activity recommendations, benefits, risks, extreme exercise regimens, potential maladaptations. Am J Prev Cardiol. 2022 Oct 13;12:100424. doi: 10.1016/j.ajpc.2022.100424. PMID: 36281324; PMCID: PMC9586848.
2. Tucker WJ, Angadi SS, Gaesser GA. Excess Postexercise Oxygen Consumption After High-Intensity and Sprint Interval Exercise, and Continuous Steady-State Exercise. J Strength Cond Res. 2016 Nov;30(11):3090-3097. doi: 10.1519/JSC.0000000000001399. PMID: 26950358.
3. Prieto-González P, Sedlacek J. Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters. Int J Environ Res Public Health. 2022 Aug 29;19(17):10773. doi: 10.3390/ijerph191710773. PMID: 36078489; PMCID: PMC9518107.

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