Mile News

The 3-Week Training Plan to Run Your Fastest Mile Ever

March 09, 2019

Time yourself for a hard 5K run, then subtract 30 seconds from your Mile pace. That’s your Mile race goal.

By Cassie Shortsleeve, Men's Journal

The Mile is a tricky distance. It’s not a sprint, so you’ll need aerobic endurance, plus enough speed to make it a true race. Still, even if you’re new to running, the distance is accessible, while veteran pavement-pounders can push themselves in a new way.

“The Mile is a great test of overall fitness,” says Michael Olzinski, a San Francisco–based run coach.

First, do the Mile run test (see below). Then do two cycles of the three-week plan, courtesy of Olzinski. Retest, aiming to run 30 seconds faster.

Mile Run Test
To warm up, jog for 10 minutes, then do basic running drills (high knees, butt kicks). Pace yourself by imagining the flat track is actually uphill. “Don’t blow yourself up in the first lap,” Olzinski says. And make your last lap the fastest. “Give yourself the chance to have a sprint finish, which means using up every last bit of effort by the end,” he says.

The 3-week Plan to Run Your Fastest Mile

Day 1: Light Strength Work
Each week, do 3 sets of 6 to 10 reps of the following exercises: lunges (forward, lateral, reverse), bodyweight row (using a barbell resting on a rig, or rings), squat jumps, glute bridges, ending with 1-minute side planks.

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Return the Mile to prominence on the American & worldwide sports and cultural landscape by elevating and celebrating the Mile to create a movement.

Bring Back the Mile as the premier event in the sport, and increase interest in and media coverage of the Mile for both those who love the distance as well as the general public.

Bring Back the Mile to celebrate the storied distance and to recognize the people who made and make the Mile great and to promote Mile events and the next generation of U.S. Milers.

Bring Back the Mile to create a national movement for the Mile as America’s Distance,
to inspire Americans to run the Mile as part of their fitness program and to replace the 1600 meters at High School State Track & Field Meets across the country.

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