How To Improve Your Mile Time In 6 Weeks
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- čas přidán 8. 08. 2017
- You asked, we answered! Learn how to improve your mile time in just 6 weeks!
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week 1: 4 x 400 at goal pace with equal rest to each lap
week 2: 4 x 400 at goal pace with half the time rest to each lap
week 3: 4 x 400 15-20 seconds rest
week 4: 2 x 800 goal pace with half the time of rest
week 5: try the mile!
Thank you
Thanks
How many times a week to do these workouts?? Just once mixed with easy runs? Missed it if it was said
Whose here bc they’re bout to go to bootcamp and want to make sure to pass their PT test😂🖐🏽
Double G Customs 🙋🏾♀️🙋🏾♀️🙋🏾♀️
Hell yeah
DUDE NO FUCKINNG WAY THATS LEGIT ME
Me tooooo semper fi
Lmao exactly why I’m here. 60 days til I ship off
This actually works. I did a workout like this and the next mile I ran after that was my best time. 400 intervals are the way to go.
So glad to hear you tried it! Thanks for the feeback and well done on your time!
I can attest to this too. At the beginning of the summer, my mile was around 7:45. Over the summer, I would run a couple laps around the soccer field and then walk half a lap, and do this a few times every day until I got to a little over 1.5 miles (7 laps), incrementing the number of laps before rest until I was running the entire time. By the end of the summer, I ran my then best, 6:58 mile.
howard baxter How was your diet and muscle mass?
Giovanni Flores i ran it in 7:15 on probably my 5th run ever in my life. Im 5’8 165lbs
How many times a week did you do it??
A week ago my mile was 9:22. On the treadmill, I ran 8.5 mph for 1:45 minutes then I took a break for 1 minute. Then, I did this 3 more times every day that week. I ran my mile again and got a 7:48. Not an amazing time but still some pretty good results. 5 more weeks to go! My goal is 7 mins by the way. Thank you Run Experience!
Caleb Medina holy shit that’s amazing improvement!!! Go you!!
dude u could get to 6 minutes at that rate!! my goal is 6 minutes and currently i run 7:30 :(((
Update?
@caleb Medina update?
Nothing running like running outdoor .
Ran a 4:46 a few weeks ago, and I can totally agree with 400 meter workouts being a prime source for speed. Interval training definitely helps, but consistency is key. If you can run up to 6 days a week, with some distance training, you can really lower your mile time.
thanks Polar Uproar. Did you follow this type of program 3 times per week with maybe 5 mile runs or more in between and maybe have a time trial day and rest day. What did you do to get a 4:46 mile?
+Del Norte Chiropractic I would do this 3 times a week and go on two 6+ mile runs
@@comicalraptor6993, thank you for your response and advice.
Kindly can u tell me running workout for 5:00 mile.
Urmila Rawat no
First mile was a little more than 12:00. Three years later with inconsistent training I’m at 9:31. Going to push for 9:00 by the end of the year with this guide!
Just ran my first mile in a decade.. Clocked an 8.39...
Gonna try this out! Thanks again, for all your knowledge and sharing!
Results?
I'm pushing for a 5 minute mile by the end of the track season this helped a lot thank you 🙏
I went from a 6:47 to a 5:36 in 4 weeks. That’s the most I’ve pr’d by😂 Thanks for this!
huge PR- way to go!
@@TheRunExperience please tell me with your experience, I already went from 8.30 to 6.30 mile in two months. Now 6.30 to 5.15 mile in one season training. Is it possible? By following this plan👇
Day-1, 400x20
Day-2, 10k easy run
Day-3, Tempo runs & 5x100m sprints
Days-4, rest day
And same routine repeats for one season(90 days)
I'm waiting for some valuable replies🙏
@@vidyashagar_rs do you still need advice?
@@elinelson4118 i have lost my opportunity, now I'm not taking any practices at all. But correct knowledge about running is always helpfull in life, maybe it will make quick progess if I had any other chance in my life.
@@vidyashagar_rs damn what happend
I actually went from a 8:01 to a 7:08 in 3 weeks.
matrices are really annoying how’d you do it ???
Facing Reality alot of it is psychological as well, when u go and run a 9:00 mile and ur not happy with in a few days youll probably do like 8:40 or something so when he did all the training to improve his time he had in his mind that he was gonna do better, so be sure ur in a positive mind set when u do ur pr's 😉
matrices are really annoying I really hate matrices too dude lol
Did you run ever dat
Facing Reality ever tried running?
This is honestly the best advice I have received so far and I can’t wait to put it to the test. I feel like I have hit a mental wall with my mile. Back in the day, I used to be in cross country and track with a 6:50 mile or better. Not to mention, I loved running. Fast forward like 7 years, I now hate running and struggle to get a 9:30-9:50 mile and it is a big struggle mentally as well to see those times, since I know I used to be a lot better.
I went from 5:16 to 4:49 in one season and 400 repeats helped so much!
Nice!!
The Run Experience thanks for the advice!
DominoPerson 5 nice man. i have my championship middle school meet on saturday. started this year with 5:39 and got it down to 5:15. with could conditions and a fast field i’m hoping to get it as close to 5 flat as i can
Patrick O'Rourke good luck my dude, you’ll do great!
DominoPerson 5 thanks man. have a good summer of training
At my school I must run 1.5 miles, and I just ran my first one today. I am currently doing very poorly as I am 1 minute and 30 seconds above the requirement for a passing grade. Hopefully these tips work! :D
i went from 10:40 minutes on my mile to 8:16. :D
TheFlying Fish that’s amazing! After a few months of track and cross country my time went from 11:50 (I was very lazy) to 7:52!!
TheFlying Fish i went from 10:22 to 8:07
TheFlying Fish I’m currently at 11:58 trying to get 9:30
or faster
TheFlying Fish I went from a 10:32 to a 5:47 at 140 pounds lost a bit
I run a 5:20 mile and I really need to improve it for my very competitive track team that average a 4:50 mile so I wanna try to get to 4:30 or even less so I can qualify And start competing
Devin Guzman I feel you dude, I also run a 5:20 mile. Did this workout help you?
@@AlexDiaz-dy2ux did it help??
Yo did this work
Yeah it did, I feel better about my running strategies. Also I’ve been changing up my diet and that’s also been helping me out.
@@AlexDiaz-dy2ux so whats ur time
Starting this routine this weekend, wish me luck!
Prepping for SFAS for the next 3 months. I need to improve my 6 mile run and this is a good place to start!
He said in another comment you can split it up into the same proportional progression. (The comment pertained to a 1.5mile time, but his response gave me the impression you can do it with an running time at a constant pace). What I mean is you can do 24 400m or 12 800m. Keep the rest time the same as your lap time. Then after 2 weeks half your rest time. Then double your running distance. (400m to 800m and/or 800 to 1600). So on and so forth. Gl
Bro just ruck run. Your ass won’t be slick most of the time lol. You will live and die underneath your ruck during selection. Trust
Everyone’s over here trying to get 6 minute miles when I’m trying to reduce my mile time from 20 minutes to 10🤣
Thank you! I actually I am runner but I stopped because of this quarantine because I really need a break and this will really help me thank you again!
Thanks man been looking all over for a video like this 💪
Excellent information!
@The Run Experience, thank you so much. I think I have developed a good lay out plan, hopefully others can follow. Just quickly, I am a track and field/cross country athlete. I am a senior and am really aiming to cut my mile time. Last year my fastest was a 5:10, and am aiming for 4:20 by Track Season (May). I decided to slowly build the workout to that, taking 6 weeks to go from 5:10 to 5:00, 6 weeks to go from 5:00 to 4:50, 6 weeks to go from 4:50 to 4:45, ect. I would use this 6 week program (doing each assigned task 3 times a week along with typical long distance training) and maybe some strides/sprints to follow up. If anyone would like a "copy" or hear/discuss about this program I designed from this video, shoot back! Again, kudos to The Run Expereince.
Hello Marcos Salazar. Thanks for sharing your experience. I would like to know what your plan is and how it is working for you. It sounds like this program, for you, is in the testing phase but maybe i heard wrong. Have you progressed so far like you planned?
This is very helpful!
Great video!
This great.Can wait tomorrow🏃♂️👍💪☝️
GREAT PROGRAM.
Hey thanks for the great video. Gonna try this. What are some good ways to train to run consecutive sub 6 minute miles? How can I keep that pace for more than 1 mile?
Would have liked to know how many times a week do you do this.
And is there additional workouts in between? (I already do strength training)
I just saw this video and looking at the comments is making me feel like I need to take your advice and improve my mile with your 6 week program! My mile time currently stands at 6:55 which is not good because covid has taken a hit on my running, but my goal by the end of the track season is to hit 6 minutes!! I’m going to try this and hope for the best!!
Did this work for you? Im not currently happy with my time and I just want to improve.
I ran a 5:48 today I got my mile time from a 6:28 to what it is today in a little over. A month when do you think I will get to sub 5? I’m 6’0 170 20 years old and I ran a 5:19 when I was 14 .😅
If I’m training for a 1.5 mile can I up the intervals to 4x600 and 2x1600 or do you recommend keeping them the same?
Good instruction. Can we see someone practicing the workout? Vlog. This would assist us in seeing it in action. Vlog the warmup/ each run / every rest / warm down.
This WORKS!!
I love running in the early morning while it's cloudy. One down fall is I can't time my runs since I use a sun dial because my mile time is so slow. .
I’m currently avg a 6:20 to 6:30ish mile. Started summer 2019 with my best time being a 6:19. Goal is to hit a sub-6 mile time; I’ll definitely be doing this interval training but just wondering if there’s anything diet specific I need to look into as well?
Thanks in advance
Thank you for this!
If I'm training for a 1.5 mile test should I adjust times accordingly such as 6 x 400m and 3x 800m? Also, if so, will the extended amount of times I'm doing it affect my rest period?
Yes exactly! You can increase your rest by same percentage but keep the progression the same.
would a 4x425m work too? I'm training for a 1.5
When summer ended i became out of shape. And when i did the first mile it took me 11:43. When i saw my time i decided to practice and to track. Know i do it in less then 8 minutes still tryna improve
What’s it now?
Thank you for the great info!
Thanks for watching!
I’m aiming to do 1500m in less than 7 minutes. I started going to the gym a few months ago, but before that I only exercised during gym class. But as a child I was quite fit. Every summer at school I get fitter, but then summer break comes I go back to my lazy self. Last year I did my first 1.5k in 9:11, my second in 8:20 and my third in 7:30 which I thought was great, and I really wanted to do it one more time, but I didn’t. At the gym I started my running at random speeds until I got too tired, but recently I started doing 8 minutes running. I started at 10km/h, and each session I’m trying to improve by 0.5km/h (currently at 12). As i improve I will have to lower the speed in which I increase but for now it’s working. My goal is Easter and I think I’m doing well.
With all the triathlons being cancelled I'm thinking of doing a mile improvement block. My PR is 5:15, hoping to get under 5:00.
Great video. I went from 20 minutes to 8 minutes just by running instead of walking
😭😭😭
i’m on the track team, so we don’t choose workouts. how can i build this in?
Hey so at the end of the six weeks and I have my faster time, do I just repeat the six week program again?
My current mile is 6:07 , my goal is around 5:30 this channel is the bomb
my legs wont be happy but i will thank you sir
Thank you, I ran a 10 minute mile and felt good but want to improve.
The work out is to be done everyday or are there rest days ?
Thanks you for the video
Question: if you’re training for a mile to build endurance at that pace, why not schedule 6x400 or more in a workout? Wouldn’t you use the tests as a way to stay at that pace longer than the target run?
The goal here is to teach yourself to run the target pace. If you can run your target mile pace for 6X400 or more with 1/4 rest breaks, then your target pace is too slow.
How many times per week do you do this training?
How about a detailed program for doing a sub 5 minute mile? My best is 5:18 and I noticed anyone in decent enough shape should be able to do a sub 6. A Sub 5 mile is difficult for those athletes like myself who didn't run cross country or track so it be a more exciting goal. I'm doing some steady state distance running now to prepare for more speed work in the spring and perhaps break the 5 min barrier. Any input would be appreciated.
What advice could you give for those who run 1.5 miles, 2 miles, etc., should this be tailored to that distance (6 x 400m runs, etc)?
So how often are you supposed to do this (like everyday of the week, three times a week, every other day, etc) ?
Right now my best mile time is a 5:31, I'm hoping that by April I can maybe shave it down to 5 minutes flat. Do you think this is achievable?
Do I do this daily or 3 times a week?
For a few years my best mile only mile time was above 7:30. I had been running cross country and wanted to try the mile again because I wanted to see if I improved and if so by how much. I went with one of my friends about a month ago and we both ran a mile. I was kinda aiming for 6:00 and I got 5:45. Granted this wasn't on a track so it is possible it was a little off. After that I was pretty shocked and it made me realize I can probably improve a lot on that time by training that specifically since I had been training much more for 5k's prior to that. I took a bit of a break but now I'm back. I have a bit of a crazy goal but I think it's possible. If I stick with this my goal is 4:39 because my school's record is 4:40. After that I would probably drop running pretty much and focus on getting bigger. I plan to keep this updated with my mile times.
How’d it go?
Stuck on around 5:20, gonna try these, just as soon as there's no snow on the track :)
Rusty Daines did it work?
Update?
Update?
do you guys think I should lose weight first before trying to go for time? In example would be to run slower pace for long peroids instead of 4 X 400. any help?
This is what Roger bannister did when he was training for the 4 minute mile as a med student! He didn't have long to train during the day, so he'd go out and do 10 sets of 400m intervals with 1-2 min jogging breaks in between
If you read the book, The Perfect Mile, Bannister, Santee and Landy all were doing like 100 mile weeks as well.
The 2 week program link isn’t working. Is it just no longer available?
“Purpi” 🤔
I have lost a lot of fitness and put on weight over the past 3 years and am struggling to break 6:30 at the moment, though I ran 5:38 in a road race 7 years ago and only ever failed to go over 6 mins on 2 occasions (6:01 and 6:07) with about 25 other races all being under 6 mins, usually around 5:43 to 5:47. I am going to try as you suggested to get down to 6:20 to begin with. This will be looking at 4 x 400 reps @ about 1 min 35 with 90 secs rest. How many and how often would you suggest at this stage of the proceedings before I cut the rest in between to 45 secs?
My best mile run is 5:52 but that was extreme painfully in my ribs and hoping to get a 6:00 min mile soon thank you
😂 Dude... you know you wanna be reducing your time, not increasing it, right? 😂
Any recommendations for a warm up routine?
Nice progression. I would like to see info on how to set a target mile time. I’ve run 4:40 when I was much younger but I’m 51 now…
lol going for 6 minutes right now I’m at 6 minutes and 30 seconds I will use these tips!
Can we get a update
Yeah I practiced a lot and got 5 41, I guess I’ll go for 5 30 now
Hi Nate!
How many times per week should I do this intervals?
Is 3 times enough?
I'm trying to get my mile down for the Illinois POWER test. I kind of bench marked myself today, and got 10:55. I need to get down to at least an 8:00 in order to pass. I have no idea what I'm doing and if anyone has any tips I'd be appreciative. Should i run everyday? For any asthmatic runners, do you run when you're having a flare up? I have 3 years to get this right, but it's still proving to be very stressful.
What's a low volume method for running a fast mile. I am 48 and have not ran in 15 years. How has it been that long. Yah I got injured and joint problems took me off the road and track. I still have issues but can do short intervals on soft turf and hills. On the plus side I took up cycling and do a lot of strength training so have a good base.
Goal is a 7 minute mile pace and an 11minute 1.5 mile and I have an ehh base already.
Can I just run into this and do a 1:45-1:50 minute pace for the 4x400's or should I focus on a better base?
I have been working on getting a base where I can run 3.1 miles at a 27-29 minute pace no stopping.Then Planned on just doing a 1.5 mile run here and there starting at trying to do at least a 12 minute 1.5 mile.
Thanks
How many times a week should you do the drills?
I run a 6:50 mile and I wanna try to get a 6:20 mile, hopefully I can do it!!
I just started running XC after being a long distance runner and started out with a 7:00 mile and in order to win in my field you have to run between 6:00 mile and 6:20 so I’m going to use this!!! Thank you!
MarathonSupremeFilmsPack 6:20 is way too easy no offense I’m in middle school and you need a 5:25 average a year to qualify
Tragiic. Mex there’s no point in saying “no offensive” if u say something completely offensive after. u have to realize that there are other schools and other standards in the world besides yours
Tragiic. Mex things that are too easy to some people might still be difficult to others
Thx so much @Harry Styles’s BiGgEsT fAn. That comment that the other person said about me and my pace really hurt me as a runner. You really made my day. Thank you so much I’ll never forget you c:
MarathonSupremeFilmsPack you’re welcome!! keep working hard and you WILL see good results! and if it makes u feel any better, when i ran the mile for track at my school i placed pretty good and my time was 6:50😂 honestly any schools that require below six minutes are usually just super rich city schools anyways lol
To increase 1.5 mile time would I do 6 x 400? Or do 800m runs instead
How many times should you do this weekly? I’m aiming for 2 miles under 11:30 I’m currently around 7-6:45 mile time.
So we rest in between every lap?
How often do we have to do this per week?
I’m looking for quick results that can be obtained by going to the gym. I’m aiming for 1.5k in less than 7 minutes by Easter but the ultimate goal would be 6 minutes by July. I don’t have access to a track field, so I am only using a treadmill currently.
Here are some things I am trying/planning on trying, I would appreciate any other things or for someone with experience to correct some things I may be misinformed about.
- slow but long distance runs (e.g a 5k at 10km/h)
- running at the same speed for 7 minutes, increasing it each day
- 800m 1minute 700m 5 minutes 600m 1 minute 500m 1 minute 400m at a speed slightly above my average 1.5k speed.
I lost 50 lbs and dropped to 185-190, I ran on a treadmill for a few weeks and got to where I ran on 6mph (at 10minute mile) and I got to where I can do it for 4 miles straight. I ran on the track last week and hit 8.45min mile! It isn’t good, but it’s a start, I use to not be able to run a mile straight. Haha. Imma try this and come back in a few weeks! (Hope I don’t forget..)
Can I use this same template to train for a 1.5 mile doing 6x400m, then 3x800m and etc? If my goal isn't very big can I train two times per week and do this workout in 3 weeks? I mean, of course I can try and see for myself but I have little experience to know if this is usually too much to recover from. I'm in a good shape overall, been lifting weights for about 5 years now, doing lots os squats and deadlifts during this time, and now I want to start running.
Hey there! Yes, can definitely be modified for 1.5 mile goal. This is designed to be mixed in with your regular training (strength and mobility included) but yes if you want to double up and replace one of your other workouts with a second day of this, that should be just fine!
Can this be part of a warm up? Like for example you run a bit, do this, then go for your actual run??
How often should you do this during the week ?
i really need help🥺!! so if i want to run a 7 minute mile, what should my avg pace be for each lap ? Im really confused i know that it is 105 seconds each lap but idk how many minutes per lap
Tabanny Mosqueda 105 seconds = 1 minute and 45 seconds per lap. for 4 laps. that will get you to 7 min!
I am 58 years old. Just trying to get my mile time down from 9:55. I run on the treadmill. How often do you suggest racing the mile, weekly, every other week, monthly?
I’m in cross country and my first mile time in my race is usually right around 7:00 minutes and my jogging pace is around 7:50-8:50 a mile. I’m not to track season yet but what would be a good goal to run the one mile in for me?
Time to be acknowledge again☝️🏃♂️
How many times do you do the workout per week?
Is it me or did it go from week 3 to 5 skipping 4? 400m repeats halving the rest 3 weeks then the 800m repeats with half rest then try mile goal. I guess week 1 is the initial slower mile and first 400m intervals is week 2?
I'm training for a 2 mile (3200m) all out effort. How important is hills training for the 3k /2mile distance??
So we do this workout once a week, in addition to our other runs?
How many days a week would I have to do these workouts per week.
First day out....managed a 1:29,1:27,1:31 and 1:27 with a 90 second rest between....the 6 min mile pace is much harder than I imagined. Should I be doing these 3 times a week before I drop the rest period to 45 seconds? Can I opt to do 8 laps of these to increase my workload? I'm 60 so this is going to kick my butt!
Dang! Are you still running? How was your results
How often should someone be doing these intervals? 3x per week?
Thanks in advance sir
Somehow I went from 6:09 to 5:36 in only 2 weeks as a freshmen in highschool. If I train hard do can I have hope of going to state or even d1/d2 college? This might be a stupid question.
I was wondering if I could do it 6 x 400 because I’m aiming for 13 min mile and half for my initial physical test for military. Any tips?
You pass?
This is a well-thougth out plan, thank you for putting it together! For those with military aspirations, how would you approach a 2-mile goal? Would you do all the same steps and just double everything?
Great question!
As long as you are ready for that distance you could double but, for the track workouts, maybe do 1.5 of the workout instead and work on more endurance on the weekend (a longer run).
Perfect, thank you!
If you guys make "purpi" merch I will buy it
I'm in week three of this program and surprisingly it was actually easier this week than the first week despite having half the rest time. I slightly modify week one. I am more of a sprinter (400 m guy) so keeping my pace slow enough has been a challenge. I changed one of the workouts in the first week to 16x100 m @ 1/16 my target mile pace. This helped me dial in what it felt like to run at the correct speed. When I was running the 400's, I was checking my time at 200 and 300 m and I kept having to slow down every time I looked at the time. The pace still isn't perfect. I came in 10 sec early on my first one today, but the other 3 where on pace (or only 1 sec fast). This is a pretty good linear progression program.
Awesome! So fun to hear this working for you. It's not meant to go perfectly, but it looks like you're seeing some progress for sure!
have you ever tried using a metronome app to keep your pace? i am in the beginning stages of this and it seems to keep me on pace just watch your stride and make sure it doesn't shorten to fit the cadence beat. I am also trying the same routine as you with the 100, 200, and 300 to keep pace i think it is too easy to speed up too fast. Let me know how this works for you, please, thanks
I'm confused I get the 4x400 for the first week, then he talks about week 3? So are we doing the 4x400 3-4 times per week during weeks 1 and 2. Then week 3 workout? Sorry really trying to up my 1.5 mile run time and have been told now i have 3 weeks until the test instead of the original 6 weeks. SO trying to get my times up fast. Currently avg 2:34-2:40 per lap and need to be at 11:58 for my 1.5 mile time. Thanks in advance