How To Run Faster

The cardio elite are scaling clown their distance for faster stamina wins. Try to keep up.

Over the past few years, Iron-people and cardio lovers have been trying to one-up each other by performing epic feats, competing on the number of miles they can run or ultras they’ve completed. Yet one of the most effective ways to train is the simplest: mastering the mile. And it’s having a revival.

“The one-mile run combines speed and endurance, and it’s a good indicator of your overall cardiovascular health. It doesn’t take you long to recover, you can run it again soon to see how much you’ve improved. You can’t say that about a marathon!

Even better, you’ll notice yourself getting faster in just three weeks. While a typical runner can accomplish a mile in 10 minutes, completing one in six and a half minutes is where the bragging rights really lie. (The world record is three minutes and 43 seconds.)  Here are three ways to train for it.

200M Repeats

Run 200m, rest, then repeat 10 times

HOW: Run this shorter distance at a pace that’s two to four seconds faster than your mile pace. However long it takes you, rest for three times that time before the next repeat. (If you do it in 45 seconds, rest for two minutes and 15 seconds.) On the 10th effort, run as fast as the first.

WHY: Sprints build the strength and power you need to maintain speed over the mile, and repeating them will help tighten your form.

Uphill Endurance

Run up a hill for 60-90sec.

Walk down. Repeat 8 times

HOW: Find a tall hill outdoors or set a treadmill to an incline. The hill should be steep enough to make running up it feel like a nine out of 10 in terms of effort.

WHY: Getting used to uphill running will increase your stamina and prepare you psychologically to go all out in the home stretch. “It will be painful in the final 400m, and this gets you familiar with that feeling,” Mackey says.

Run 3 miles

HOW: Start at a pace that feels like a six out of 10 in terms of effort and gradually increase to a seven, Mackey says. This should be about 45 seconds to a minute slower than your mile pace and feel consistently challenging.

WHY: A tempo run pushes you out of your comfort zone with a pace that feels just a touch faster than you want to be running. This constant effort builds endurance for race day.

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