The Mile: America’s Classic Distance

How To Train For The Mile

Want to run a faster mile later this summer? You need to build your speed and speed endurance over a six- to eight-week span. The following is a sample week for ramping up your mile training as suggested by Elmore. Assuming you have a solid running base, implement a week like this (or some of its workouts) on a regular basis as you approach a mile race or time trial.

Monday
2- to 3-mile easy warm-up run, followed by dynamic warm-up drills and 3 x 60-meter build-up strides at 75-80 percent effort

[BEGINNER] 8 x 200m in 35-40 seconds with a 60-90-second recovery jog between reps

[INTERMEDIATE] 4 x 400m in 80-90 seconds with a 60-90-second recovery jog between reps

[ADVANCED] 8 x 400m in 75-85 seconds with a 60-90-second recovery jog between reps; 2- to 4-mile cool-down

Tuesday
Easy 5- to 7-mile run, followed by 6 x 60-meter build-up strides at 75-80 percent effort

Wednesday
2-mile warm-up, followed by dynamic warm-up drills

5 x 1,000-meter repeats at your 5K race pace with a 3-minute recovery jog between reps

2-mile cool-down

Thursday
Easy 4- to 6-mile run, followed by 6 x 60-meter build-up strides at 75-85 percent effort

Friday
15-minute easy warm-up run

15- to 20-minute run at a “comfortably hard” tempo pace (or a pace 20-30 seconds slower per mile than your 5K race pace)

15-minute easy cool-down

Saturday
Cross-training with cycling, swimming or gym fitness.

Sunday
75- to 90-minute easy run, followed by 6 x 60-meter build-up strides at 75-85 percent effort

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