1.5 Mile Run Time: How To Get That New PR

No matter where you are in your running journey, the prospect of running faster is always appealing. If you’re a beginner runner, you might focus on shorter distances as you build up your endurance, such as 1.5-mile runs. Additionally, a 1.5-mile run is part of certain military fitness tests, such as the IST for the … Read more

How To Run A Mile Without Stopping: Training Plan + 8 Tips To Get Started

Beginner runners often want to know how to run a mile without stopping.  Perhaps they have attempted a few runs and found that they are completely breathless by the end of the block, or have been running for a couple weeks but can’t seem to run a mile without stopping to walk somewhere along the … Read more

Walking A Mile A Day: Here’s What To Expect From A 1-Mile Daily Walk

Walking a mile a day is an excellent fitness goal for beginners. It’s not too much of a commitment in terms of time and energy, yet it can still provide many wonderful physical and mental health benefits. Most people can build up to walking a mile a day rather quickly, and once you establish a … Read more

How To Run A 4-Minute Mile: Speed, Strength, + Workouts

There is something magical about the mile. Often considered the blue-ribbon event in athletics, the mile has caught the imagination of track athletics fans ever since Roger Bannister ran 3:59:40 in Oxford, England on 6th May 1954, breaking the once believed impossible feat of running this distance in under four minutes. What does running a … Read more

Kenyan Hills: Your New Favorite Speed Workout

Hill workouts should have a place in most runners’ training programs as their importance to performance cannot be underestimated. Most of us have heard of traditional hill workouts, but what about Kenyan Hills? The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy improves. Research suggests … Read more

Mile Repeats Workout Guide + 6 Pro Tips

Mile repeats are one of the most versatile and effective workouts for runners. Indeed, part of the magic of mile repeats is the fact that runners racing nearly any distance can benefit from this solid workout session.  By manipulating the number of reps, intensity, recovery intervals, and the terrain, runners can use mile repeats to … Read more

How To Run A 7 Minute Mile

Bagging a 7 minute mile is a great goal for the recreational runner. It is fast, but with determination and hard work, it can be an achievable and rewarding goal. And a mile is a satisfying distance to race. Four clean loops of a running track, legs going hard, breath working to catch up, and … Read more

How To Run A 10 Minute Mile

Perhaps you have been running for a while and like the idea of getting faster. Maybe you’ve thought about how satisfying it would feel to run a mile in 10 minutes. In addition to being a nice even number that makes figuring out paces and timing a breeze, a 10 minute mile is a significant, … Read more

How to Run A 9 Minute Mile: The Complete Training Guide

The average novice runner will complete a mile in around 12 minutes, so getting your mile time down to a 9-minute mile is a sure sign that you are becoming a strong and capable runner. It is around this time you will start to see some real improvements in your running. Maybe you are starting … Read more

The Ultimate Guide To Cross Training For Runners

Cross training for runners is an essential part of a sustainable, healthy, strong, and injury-free running journey. By mixing up your training plan with other activities – be it strength training, yoga, or swimming – cross training is important for helping you level up your running and hit new PRs. But when done incorrectly, cross … Read more

How to Run a 6 Minute Mile

Running a 6 minute mile is recognized as a true test of a recreational runner. It is fast, but not elite fast. And, if given the will and dedication, many can achieve it.  The mile is a beautiful distance. Four perfect laps run at near top speed. It is short and satisfying, and racing the … Read more

How To Run a 5 Minute Mile

In this post, coach Cathal Logue explains the training, strategies, and pace necessary how to run a 5 minute mile. The mile is often considered the blue-ribbon event in athletics. The event has caught the imagination of track athletics fans ever since Roger Bannister ran 3.58.60 in Oxford, England on 6th May 1954, breaking the … Read more