Master The Mile: One-Mile Training Plan

The mile is an approachable distance and an exciting opportunity for aspiring racers. Photo: millenniumrunning.com

The Training Plan

Training Plan: Weeks 1-4

Training Plan: Weeks 5-8

To race the perfect mile, a runner needs to possess an equal balance of strength and speed. The fastest guy in the field won’t make it to the finish line first if he isn’t strong enough to hold that speed for 5,280 feet. And the strongest guy won’t win, either, if he doesn’t have a decent set of wheels. Use this plan to maximize how long you can maintain your fastest sustainable speed for four laps of the track or a one-mile stretch of road, while fighting off the inevitable rush of oxygen debt this middle-distance race is known for.

“Like any race of longer distance, strategy and tactics are learned by experience, training, trial and error,” says John Mortimer, a former professional runner whose mile personal best is 4:01.64. “But in the mile specifically, I suggest an athlete do race-specific training to teach the body to handle the increased levels of oxygen debt. Luckily at the end of a mile, it is only a few short minutes of pain versus miles of pain if one hits the wall in a marathon.”

The twice-weekly workouts in our one-mile training blueprint represent a balanced mix of strength (hills), stamina (tempo runs) and speed (intervals) aimed at preparing you to run your best mile. You’ll start with a one-mile time trial at the beginning of the training program, and the progression of the workouts over the following eight weeks are geared toward helping you improve this initial mark. Will some of these sessions be uncomfortable? Most definitely, but training for and racing the mile is all about embracing a new challenge, dealing with a few minutes of discomfort and breaking through barriers.

This piece first appeared in the May 2011 issue of Competitor Magazine.

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