After Faith Kipyegon’s incredible attempt to break the 4 -minute miles, we have the feeling that the mile is about to have a serious moment in the current community. If you wonder what is needed to run a faster miles, here are some tips if you want to race the clock or just see what you are in.
I have already talked about it how to run a mile Without stopping, so we will skip that here. This time we are talking about what to do if you want to run faster. Maybe you have signed up for a mile race, or you are just curious how quickly you can walk around the track in a time trial.
But first we have to be honest, there is no one-size-fits-all answer to what makes a “good” miles time. It will depend on a number of things such as your age, fitness level and gender. And of course, the uncontrollable materials such as weather, height and how your body can play a role that day.
How you can improve your miles time
From many years of personal experience and coaching many athletes, coaches Stacey and Amanda have put together some strategies and training tips below to help you run a faster miles.
1. Develop your running base
Running consistently is one of the first keys to improve your miles. The body just needs to be practiced to adapt to how running feels before you really get speed.
Beginnerlopers have to look at slow building the basic fitness by increasing the time on feet every week. This increase in the mileage over time will help your body adjust, build your endurance and endurance and ultimately lead to speed increases.
That’s right, more simple kilometers will improve your miles time! This is still considered a endurance event.
2. Follow a structured training plan
Once you have built a solid foundation and you can make the transition to follow a structured training plan to achieve your speed goals. This training schedule should have a mix of training sessions. Part of what you will see on a more structured training plan are:
- Simple conversational pace runs
- Speed-training
- Long runs (easy and with speed)
- Day of rest
- Crossrobing
- Strength training
Below we will go in more detail about these different parts of a more structured training plan.
Remember that we need different training sessions, including walking simple enough on our easy days to have the energy to really go fast on our speed days.
3. Including interval training
As we have mentioned above, it is important to include different training courses in your training. Speedwerk can include intervals, Hill SprintsAnd fartlexAll of which are designed to help you build speed and endurance.
By pushing yourself to run at a faster pace during these sessions, you can wear that speed in your Mile Race.
Here are a few different training sessions to try:
- Fartlek or Speed Play- No fixed pace, just run on the basis of how your effort feels like that day
- 2 miles easy to jog to warm up
- 6x 2 minutes hard effort with an easy pace -recovery until you feel ready for the next interval
- Easily run until you reach a total of 5 miles
- Track -Intervals – Go to a track or a flat, uninterrupted route
- 15-20 min warming jog (when it runs on the track, don’t warm up on the track)
- 4 × 200 by 5K Effort, 75SEC Recovery
- 2 minutes easy pace
- 4 × 200 by 3K -effort, 90sec recovery
- 2 minutes easy pace
- 2 × 200 in mile effort, 90sec recovery
- 15-20 min cooling (if it runs on the track, do not cool down on the track)
- Hill Realingen – If you do this on a treadmill, the slope varies between 5-7%
- Progress is running – Gradually increase your efforts to a strong, rapid finish
- Heat up for 10 minutes at a simple pace
- Running for 30 minutes, which will raise your pace every 5 minutes
- The last 5 minutes should be the fastest effort of the training
- Cool for 10 minutes at a simple pace
If the track makes you nervous, view our Beginner Running Track Guide. There we will explain the laps and etiquette.
Another option is to find a place that is flat and where you can easily mark the distance. A railway path or cycle path are two great options. They often have distance markings, although I would double check if they are accurate with your watch, because they can sometimes be a bit or even a lot.
4. Take out strength training and core exercises
When increasing your intensity in training or adding speed training, it is even more important to increase your overall power. This prevents many current injuries, which ensures that you can continue to train consistently. Consistent training is the only real way to see progress.
You need muscles to have strength to push yourself forward with top speed.
We are not talking about spending hours in the gym or lifting the heaviest possible weight. If you give yourself 20-30 minutes to concentrate on some basic exercises, you will thank you future yourself while you sprint to the finish of your miles.
The 30 days of core program is only 10 minutes a day To touch all the areas that runners must get faster and prevent injuries, a great starting point if you have not done that !!
Meanwhile our Strength training for runner programWill help you to record a notch and to keep improving your running
5. Improve the running efficiency
Having a strong running form will help you run faster and more efficiently.
Some things to think about when you start to tackle the pace:
- Keep your shoulders relaxed and do not avoid them to your ears
- Don’t hold your hands in a fist and pretend to hold a potato chip between your fingers
- Pump your arms from before the back and let your hip graze somewhat with your hand to push yourself forward
- Land light on your feet with every pass
- Try to maintain a steady cadence. You can use a metronome app or even put together a playlist with a certain BPM
To be honest, I wish someone had encouraged me to do Current exercises When I started for the first time. It is just like practicing in another sport to find efficiency!
6. Cross training
Cross training is more than just the go-to option for when you are injured. Even top athletes change some of their runs for lower impact training sessions to reduce the amount of stress on their bodies.
It is a way to build intensity without being too much on your body. A pace session on the bike or elliptical can challenge your heart and lungs, just like a hard run, but with a much lower impact.
Here are some ideas about what to do for cross -training:
We have one Tread Lightly Podcast Episode Where we talked to Mary Johnson about how recording cross-training will help you become a faster runner.
7. Focus on food
The nutritional needs of everyone are different and many of us have sensitivities for certain types of food. As a result, food is very personal.
Anyway, ensuring that we are well fed and eating a well -balanced diet is important for our overall health and our running.
Stay hydrated with a Good electrolyte powder And eat a balanced diet. Correct food and hydration are crucial for maintaining optimum performance.
An interesting thing I have written about in the past is the advantage of eating foods with many nitrates, such as beetsDark leafy vegetables and even dark chocolate. Nitrates are converted into nitrogen oxide in the body, which is linked to vasodilation, so that our blood can wear oxygen to our muscles faster.
8. Prepare mentally for
When you push your body to the extreme, it is usually your brain that first throws the red flag up. That voice in your head that says: “You can’t hold on to this pace” or “just slow down a little”.
Running a fast mile should feel difficult. It is short, but that doesn’t mean it’s easy. As soon as your legs start to burn and your breathing becomes heavy, your brain will do everything to convince you to slow down. And without failure it usually happens in the last quarter of mile when your efforts are the most important.
That is why Build up mental resilience Is just as important as physical training. It is just another piece for the puzzle to become a stronger and faster runner.
How long does it take to walk a mile?
Well, the short answer to this question is that it depends on it.
There are several factors that play in how fast a person can run a mile:
- Age group – Without consistent training, our pace per mile decreases with age
- Gender – noted below, there are some physiological differences
- Effort – are you racing the mile or are you just going on the road for an easy run?
- Fitness level – has an influence on muscles, strength and coordination
- External factors – weather conditions, height and terrain
- Weather – Heat and humidity will make 100% more difficult to feel, where your HR is high from the start
On average, it takes about 10 to 12 minutes a starting runner to complete a mile. As you are experienced more and your fitness level improves, you can expect that you will run a mile in 8 to 10 minutes. Elite runners can walk a mile in less than 4 minutes.
After you have performed your Mile Race or Time test, you must note some of the most important factors about the run, in particular the weather, the hydration, the energy levels before you started, and how your recent training was like.
That way you can refer to this in the future every time you try to see the distance to see how you can improve.
But as I said before, the most important thing to remember is that, regardless of whether it takes you 6 minutes or 16 minutes to get through a mile, it is still a mile.
Do you want to learn more about how to perform a faster miles? Listen to Episode 66 from The Tread Lightly Running Podcast.
Looking for more training tips?
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