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An 8-Week Training Plan to Help You Run Your Fastest Mile Ever

To get fast, you have to run fast.

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If you want to run a faster mile, you have to train for it. Mile training is similar to 5K training, but it’s even faster. “You’re adding in more strides and more reps of shorter intervals here,” says coach and Olympic Trials finalist Rebeka Stowe. The reason is simple: To get fast, you have to run fast. Meanwhile, the longer efforts and easy runs help keep that aerobic engine revving, so you can focus on building speed and power. Remember: You need at least six to eight weeks minimum for a base, plus two to four weeks of strides, before tackling this speed-based training plan.

Run a Faster Mile Training Plan

One-mile training plan

Download the PDF

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 6-10 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 x 200 @ 5K - Mile w/ 200m jog recovery 45 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 4 x 5 min @ HM w/ 1:30 min recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 -10 x 30 sec hill w/ jog down recovery 45 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 3-4 x 1 mile @ HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 500m, 400m, 300m, 200m @ Mile w/ previous distance jog recovery (i.e. 500m @ Mile, 500m recovery, 400m @ Mile, 400m recovery) 45 min - 60 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 4 x 800m/300m @ 5K/Mile w/ 100m/400m jog recovery (i.e. 800m @ 5K, 100m jog, 300m @ Mile, 400m jog) 6 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 2 x 10 min @ HM w/ 1:30 min recovery + 4 x 1 min @ 5K-Mile w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 -10 x 30 sec hill w/ jog down recovery 8 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 6-8 x 400m @ 10K-5K w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 8 x 200 @ 5K-Mile w/ 200m jog recovery 6 miles
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 45 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 1000m @ Mile, 5 min jog recovery, 2 x 300m cut down (100m @ 5K, 100m @ Mile, 100m @ Faster) 45 - 60 min run
PT / Strength Focused Lift 30 min + 4 x 20 sec strides or OFF 400m, 300m, 200m @ Mile w/ previous distance jog recovery (i.e. 400m @ Mile, 400m recovery, 300m @ Mile, 300m recovery) PT / Endurance Focused Lift 30 min + 4 x 100m strides @ Mile for rhythm Mile 30 min run

Want more? Check out the Complete 2022 Training Plan Pack