How to Run a Faster Mile Race

The late track legend Steve Prefontaine once said, “Something inside of me just said, ‘Hey, wait a minute, I want to beat him,’ and I just took off.” It was this ability that set him apart from the pack. Most runners do not have the natural talent to just decide they want to run faster, and then do it. Running a faster mile takes time and practice, but it is possible with the right training techniques.

Instructions

    • 1

      Increase your training mileage. Run increasingly longer distances five days a week. This will build endurance. If possible, run half of your daily run uphill, and the other half downhill to further build endurance.

    • 2

      Set a goal time. If your goal is to run an eight minute mile, then you will need to be able to run a quarter of a mile in two minutes. A standard track is 1/4 mile. Every few days, run speed workouts consisting of a two minute 1/4 mile with two minutes of recovery time in between each run. Gradually decrease the recovery periods to one minute each.

    • 3

      Run longer intervals. After you can run a two minute quarter mile with one minute of recovery (in the case of an eight minute mile goal), increase your speed workouts to a half-mile, or two laps on the track, with a two minute recovery. Your goal in doing this is to be able to run two laps in four minutes, which is the pace for an eight minute mile. Do this two days a week. Continue running increasingly longer distances on other days.

    • 4

      Stretch out. Running any race at a faster pace is easier with greater range of motion in the hip, and a longer stride. Stretch at the end of every workout and after warming up on the days you plan to run hardest. Focus specifically on your hamstrings, quadriceps and hip muscles.