Running
Improve Your Mile Time
Aerobic power and speed support for the mile. Nine weeks, 4 to 5 runs a week.
- Distance
- Mile
- Length
- 9 weeks
- Runs per week
- 4–5
- Level
- Intermediate
- Goal
- Run it faster
Who it's for
You already run a few times a week. It is built to help you run a faster mile.
How the weeks work
It runs for nine weeks with 4 to 5 runs in each.
If life gets in the way you can stretch it to 12 weeks, or tighten it to 8 if you are already fit.
The last 7 days are a taper: less running, a little intensity, so you start the race fresh.
- Intervals: repeats a little faster than race pace, with easy jogging in between.
- Threshold runs of 15 to 30 minutes at a comfortably hard pace. You could say a few words, not hold a conversation.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
Setting your paces
Start with a 1200 m time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Later benchmarks: a one-mile time trial. Use them to adjust your paces rather than to chase a number.
Making it stick
- Keep easy days slow. Most plateaus come from running them too fast.
- Put an easy day or a rest day after every hard session.
- If you miss a week, pick up where you left off instead of cramming the sessions in.
