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The Game-changing Magic of Hill Running + 8 Hill Run Workouts To Make You Faster

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The effectiveness of hill running cannot be underestimated – if you’re looking for one workout that makes you faster, stronger, and go further, run hills.

Hill runs were a staple for British athlete Sebastian Coe, who built up strength in his formative years by using a variety of hills in the streets of his hometown Sheffield, England.

Later during his hugely successful career he would spend the winter bounding up and down the steep inclines of Parliament Hill, London, in preparation for the upcoming track season.

Steve Vernon (Twitter: @stevevernon29), a New Balance coach based in Manchester, is a big advocate of hill running and encourages his athletes to run off-road on hilly and undulating terrain as often as they can.

He also points to the use of hills as a reason for the unrivaled success of the Kenyans and Ethiopians in the distance events, “The East Africans have proven that it works“, he says. “They do all their training on rolling dirt roads that are uneven and usually steep. This makes them extremely strong from the feet upwards and teaches them to be very efficient off the ground.”

The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy is improved. Research suggests that this improvement in running economy can improve a runner’s race performances over 5km and 10km.

There are several different types of hill workouts that can be easily fitted into any runner’s schedule, which I’ll detail below. The best tactic is to understand the nature of the hill workout that you’ll be performing, its specific purpose, and the best way to approach the session.

hill running benefits guide

Hill Running Benefits

Regular hill running can enhance any runner’s strength, speed, and endurance and result in significant improvements in race performances.

While many of these are uphill running benefits, there are also plenty of benefits from training on the downhills too.

The specific benefits include the following:

  • Improves strength endurance
  • Develops specific leg strength (quadriceps, hip-flexors, calves)
  • Improves aerobic endurance
  • Enhances an athlete’s ABCs (ability, balance, coordination)
  • Improves power and maximum speed (short power hills)
  • Develops cadence and stride frequency (downhill running)
  • Promotes better running economy.
running uphill benefits

The Best Hill Workouts For Runners

Each hill workout can vary in the type of hill used – short, long, undulating, steepness – small, medium, or high gradient, and the intended purpose of the workout – to enhance speed, strength, or running economy.

Let’s have a look at the different types of hill workouts and the specific benefits of each of them

1. Long hill – the winter is coming

Most runners use the winter to build up aerobic endurance, but it can also be a great time to build strength that will stand you in good stead come the traditional racing period of spring and summer.

There are number of different sessions that you can do.

How To Perform Long Hills:

  1. First, find a long hill of between 100-200m with a moderate incline.
  2. Warm-up with around 5 minutes of easy running.
  3. Run a series of 8-10 hills, with a jog back recovery. When running uphill, focus on an exaggerated knee lift.

Surprisingly when people first start running hills, their aim is always to run as fast as they can to get to the top. However, this should never be the aim and can leave you exhausted, frustrated, and unable to finish the session.

The main purpose of this session is to work on running form and technique by exaggerating the knee lift. Remember it is not a race to the top.

The best way to approach this session is to relax, focus on your knee lift and maintain an upright upper body posture.

You may find that your legs are sore the day after this type of hill run, but this is normal as your body will take some time to adapt to the additional resistance.

2. Hilly loop

Another way of incorporating hills into your schedule is making a hilly run route a feature of either your mid-week run between hard sessions or the long run traditionally run at the weekend.

Pick a route that includes hills of various gradients and don’t worry too much about how fast you climb, but focus on feeling relaxed with the knowledge that you’re not only getting an endurance boost from the run, but you’re also developing specific leg strength.

hill running benefits and workout

3. Mixed hills

There´s evidence to suggest that an athlete can get the best gains from running on a course that starts with a long uphill and then includes downhill running and a flat section. A favourite session of some of the top Irish middle distance runners is to run 5 repeats of a 1200m loop that includes all these elements.

How To Run Mixed Hills:

The long uphill at the beginning usually lasts for 450-500m and is then followed by a sharp downhill before the athlete runs on the flat to complete the loop with the advantage of having momentum off the downhill section. The recovery between repeats should be 2 minutes.

4. Continuous Up and Down Hill Running

Another possible session that can be attempted is a continuous 30 minutes run up and down a hill of moderate steepness.

How To Perform Continuous Up and Down Hill Running

  1. Warm-up with around 5 minutes of easy running
  2. Begin the hill repeats; the moderate uphill should last around 90 seconds to 2 minutes in duration
  3. The downhill should be done at a comfortable running pace
  4. Run continuously for the full 30 minute duration of the session – temper your exertion levels to not have to take walking breaks for recovery.

This is a great session for building both aerobic strength and strength endurance.

5. Speed – spring in your step

Another type of hill session is one where the focus is developing your maximum leg strength and speed.

Find a steep hill, with a moderate to high gradient and perform the following:

  1. Run 5 repeats of 60 seconds with a jog or walk back down the hill as recovery.
  2. 2. Take a 2-minute recovery.
  3. Then run 4 repeats of 45 seconds with the same recovery.
  4. Take another full 2-minute rest.
  5. Finally, complete 3 repeats of 30 seconds.

This is a hard session and your legs may feel like jelly afterwards, but it is a fantastic workout to help you develop your maximum speed.

6. Short hills for power

This workout will require you to run explosively as fast as you can, but only for a short duration! It is a way of boosting your leg power.

Find a steep hill and run 4-6 repeats for a duration of 15 seconds.

The efforts are at maximum speed and will therefore require a good recovery of 2 minutes between each repeat.

This is a great session to incorporate into your plan could be built into the end of a tempo session.

Read more on hill sprints: every runner’s secret weapon

hill running workouts

7. Downhill strides

Another type of hill session is downhill strides.

This is a great way of getting the downhill running benefits: not only improving your coordination, but it will strengthen your quadriceps and glutes. Moreover, it is a way of increasing your cadence or stride frequency and hence your speed. 

The prominent Russian coach Nikolay Osolin found that regular downhill running led to an improvement of 17% in stride frequency. Be sure to use a hill that is not too steep (2-3% downward slope) and run 4-6 repetitions.

This type of session will also help you prepare for downhill sections in any of your upcoming races.

Downhill running at speed places considerable demands on the quadriceps so getting your body familiar to this feeling in training will led to no surprising sensations come race day!

8. Running Sand Dunes on the Beach

The British middle-distance legend Steve Ovett (a contemporary of Sebastian Coe) was a huge fan of the sand dune and he often trained at the famous Merthyr Mawr dune in Wales. His coach Harold Wilson often had him run a set of 10 reps of 30 seconds on the dune and also included some longer sessions of 2-minute efforts.

It’s a great alternative way of building strength endurance in athletes.

Another notable fan of the dunes was the great Australian coach, Percy Cerruty, who was the coach to the 1960 Olympic 1500-metre winner Herb Elliott and undefeated over that distance throughout his career.

Hill Running for Racing success

With more and more of the most popular marathons including some lung-busting hills (Boston has the Heartbreak Hill) and cross country and trail running becoming more common, the experience of running on hills and the leg strength gained from this will give you the edge come race day!

The “Killer Kilometre” race in Derry, Northern Ireland has been a favorite on the local running calendar for the past 20 years. The start is on the flat road outside the Brandywell stadium, home to Derry City Football Club, and after just 100 meters the runners make a sharp left to face the infamous “Southway hill.”

As the name suggests, the climb is longer than most hills you’d face in your lifetime and with some segments at >10% gradient, the race is not for the faint-hearted or indeed the weak-legged runner.

In the legendary race of 1999, it looked inevitable that the win was going to the early leader Gareth McGee who had attacked from the gun, but astoundingly his legs buckled, and he went from 1st to 9th in the final 80m! 

Whether you are looking to participate in this famed event or would like to improve your running, hill training should be an essential part of your training programme.

How Long Does It Take To Run a Mile? + 9 Tips For Running Your Best Mile

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How long does it take to run a mile? Read this article for average mile times according to age and running level. Stay until the end to get 9 tips for running a mile!

Some people like to jump into running, pavement-first and gasping for breath. Learning as you go is fine, but others like to head into the sport with a little more caution. They want to know, “How long does it take to run a mile?”  

After all, so many beginning runners quit before they ever achieve their first race, or even their first mile. It’s no secret that running is hard when you first start out. You’ll have to take frequent walk breaks and you’ll finish red in the face more than once. 

So planning things like the best running gear, knowing how much time you should set aside, and downloading a training plan, will give you an edge. 

How Long Does It Take To Run a Mile

The Mile Pace: Factors To Consider

Even though running is all about the experience and personal journey, tracking your progress helps you form realistic goals. Increasing your mile pace can motivate you and give you some healthy competition with yourself. 

Both beginners and professionals track their mile pace. Advanced runners need fast cadence to qualify for races and win sponsorships, while beginners and intermediate runners use the tracking system for personal growth. 

The average mile time depends on several factors:

  • Age 
  • Running Level
  • Weight
  • Height
  • Fitness background
  • Altitude
  • Weather

Two runners at the same fitness level could have different finishing times based on their location alone. A runner in Denver, Colorado will finish slower than a runner in Portland, Oregon, simply because the altitude in Portland is much lower. 

The most important factor to consider is the level of your fitness background.

Fastest Mile Time – Who Holds The World Record?

The record for the fastest mile time currently belongs to Hicham El Guerrouj, with a time of 3 minutes and 43.13 seconds.

The world record for the women’s fastest mile time belongs to Sifan Hassan with a time of 4 minutes and 12.33 seconds.

Fastest Mile Times – What Does It Take To Be In The Top 1%?

According to Medical News Today, here are the fastest finishing paces of the top 1% of runners. The times are surprisingly lenient, but worth bearing in mind they consider all runners…could you get into the top 1% for your age group?

  • Ages 17-41 finish at a mile pace of 6:30-6:38.
  • Ages 42-61 finish at a mile pace of 7:03-7:39. 

Faster Than Average Mile Times – What Does It Take To Be In The Top 50%?

From the same research, here are the fastest finishing paces of the top 50% of runners, regardless of gender. The :

  • Ages 17-41 finish at a mile pace of 8:18 – 9:45.
  • Ages 42-46 finish at a mile pace of 9:54.

There was no data on ages over 46 in the study.

Average Mile Pace for Runners – Overall

Do you see how much the time can vary depending on your level and age range?

Determining how long it takes to run a mile is difficult to point exactly, but not impossible.

For that, we look to Strava. The Outdoor Industry Association reveals Strava’s records for the average running times of U.S. runners in 2015.

The average U.S. male runner runs a mile in 9 minutes and 3 seconds, while the average U.S. female runner runs a mile in 10minutes and 21 seconds.

How Long Does It Take To Run a Mile Should It Take

How Long It Should Take to Run a Mile: Where to Set Your Own Pace

By taking these statistics into consideration and combining the male and female averages, a good average mile time for a rookie runner to work towards could be 8, 9, or 10 minutes per mile. 

As you get more advanced, you should aim to get faster and faster. Keep the miles times from the top 50% and 1% (mentioned above) in mind as you set your future pace goals.

Focus on one goal at a time. When you’re starting out, celebrate when you’re able to run a mile without stopping. 

After that, strive to meet your first mile achievement. The goal is to be able to run at a comfortable pace. You should still have the ability to talk to a running partner somewhat easily. As you get stronger, that comfortable pace will get faster and faster. 

Speed isn’t the only thing to keep in mind. What distance goals do you have? Are you planning to run a 5K race? Do you want to finish a half marathon? For distance running, the pace is usually slower, with a focus on endurance. 

If your main objective is to burn fat or set a record, think about incorporating some strength training to give your legs and core an extra boost. 

Always set two goals: a current one and a future one. Know your next milestone, but have another, bigger milestone in the back of your mind to motivate you for future achievements. 

Picture yourself in the future, after you’ve reached your dream, and imagine how you’ll feel when you’ve gotten there. Studies show that this helps you achieve your goals at an amazing rate. 

Do a time trial. 

Run one mile at the fastest pace you can and measure your time. That will give you a starting number to get going. Set your ideal time for 30 seconds to one minute and use it for your next goal. 

9 Tips for Running a Mile

1. Wear Quality Running Shoes

Don’t make yourself susceptible to injury and pain when there’s no need. Invest in shoes from the get-go. The best running shoes will fit your foot well, and will compliment your running gait and goals (distance, speed, trails, etc.) Other qualities to look for include:

  • Light soles that won’t weigh you down
  • Extra room in the toes to make room for swelling as you run
  • Additional holes for the laces up at the top to secure your feet and keep it from jostling
  • Traction in the soles to keep you from slipping

If you’re not sure how to buy the right pair of shoes for your foot, visit a running store in person. They will have trained employees who can analyze your foot and running gait to find the perfect shoe.

Remember to replace each pair every 300-500 miles. Using running apps like Strava will help you track that. Strava even alerts you when it’s time to buy a new pair. 

2. Practice Breathing

Nothing eggs on a side ache like uneven breathing patterns. The simplest way to monitor your breathing is to make sure your breath hits equal beats in and out. 

Aim to inhale for 4 seconds and exhale for 4 seconds. As you get more winded, that won’t be possible, but always count the breaths and keep them even and equal through the inhale and the exhale. 

3. Set 3 Levels and 3 Time Goals

First, take your ultimate goal. Then break it up into 3 levels. Set a time goal for each level. The best way to reach a big goal is to divide it into smaller chunks, taking them one at a time. 

Whether your goal involves 3 weeks or 3 months, you’ll be ecstatic each time you complete one of those levels. 

4. Don’t Compare Yourself to Others

You’re probably following other runners on social media or through running apps. It’s important to stay inspired and to keep picturing your future self. 

But we all know social media can make us set unreasonable expectations for ourselves. So keep your scrolling healthy by focusing on yourself first…and avoiding comparisons. 

How Long Should It Take To Run a Mile

5. Open Your Stride

Your running stride plays a big part in getting faster. Opening up your steps increases your momentum and propels your body forward. 

Just remember: Opening your stride is not the same thing as lengthening your stride. 

Lengthening your step can slow you down if you overstep. Opening it means lifting your foot and leg higher to land and push off with more momentum. Your foot should land directly below your extended knee, not past it. 

On your next run, try out both positions and get a feel for which one makes you faster. I guarantee it will be the open stride vs. the overstepping. 

6. Work on Cadence

Some people mistakenly assume that cadence is a synonym for ‘speed.’ Not so! Cadence involves getting faster through proper form and strategy. Improving your cadence involves:

  • Good posture – keep a straight back and upright shoulders.
  • Arm position – they shouldn’t swing out past your body, but should stay evenly aligned with your torso while you run.
  • Foot strike – don’t land heel-first; instead, hit the ground with your forefoot or midfoot. 

To help your cadence even more, engage your core and posterior chain to be sure you feel the right muscles during your run. 

7. Increase Your Mileage

Even if your main focus is gaining speed, putting in extra miles will make your lungs and muscles stronger. 

Cultivating that endurance will make your next fast run much faster. Doing a weekly long run goes a long way towards improving the shorter, faster runs throughout the week. 

8. Run Intervals

Even if you can run a mile without stopping, you should still do interval runs as a crosstraining method. Taking that small break to walk refreshes your body and renews it for another bout of fast running. 

9. Tackle the Hills

Hills are no one’s favorite running route, but while you run them, your lungs get stronger, your legs get more powerful, and your core tightens. All of these add up to faster running, especially when that fast run takes place on flat ground. 

Bonus Tip: Download a Training Plan

If you’re asking, “How long does it take to run a mile?” then you probably have higher goals on the horizon. Those who conquer running a mile rarely stop at just one mile. You’ll move on to 2 miles, then you’ll run a 5K race.

Ask any seasoned runner. Once you get hooked, you can’t stop. Go ahead and download our free couch to half marathon training plan. It’s fully customizable to fit your unique schedule and running goals. 

Sign up for that half marathon. 

Envision yourself crossing that finish line 6 months from now. 

You’ll be unstoppable. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

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The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger. 

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running). 

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

HIIT Running Workouts Guide

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed. 

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster. 

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens. 

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly. 

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 1

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve: 

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs? 

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship. 

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great. 

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

  • Place your fingers over the artery on your wrist.
  • Set a timer for 15 seconds. 
  • Count the number of beats in your pulse until the timer stops. 
  • Multiply that number by 4 to get your heart rate per minute! 

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points. 

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods. 

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it. 

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you. 

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina. 

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking. 

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do. 

Your recovery time should be shorter than your intense time 

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger. 

Incorporate your surroundings 

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you. 

HIIT Running Workout Outside

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes. 

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it. 

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more. 

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries. 

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle. 

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan. 

Warm up with a brisk walk or some stretches. 

Run or power walk for 60 seconds. 

Walk regularly for 60 seconds. 

Repeat 6 times. 

Cool down. 

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Jog for 60 seconds. 

Repeat 6 times. 

Jog for 5 minutes to cool down. 

HIIT Running Workout Outdoors

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high. 

Warm up jog for 5 minutes. 

Sprint for 30 seconds. 

Walk for 45 seconds. 

Repeat 8 times. 

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become. 

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life. 

Plus…building up your core and leg muscles will help your overall cadence in your regular runs. 

Find a hill. 

Jog for 5 minutes. 

Sprint uphill for 20-40 seconds. 

Turn around and gently jog down to your starting point.. 

Repeat 4 times. 

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise. 

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session. 

Jog for 2 minutes. 

Do 5 x burpees. 

Walk for 30 seconds. 

Do 5 x burpees. 

Rest for 1 minute (walking or standing and breathing). 

Do 5 x burpees. 

Walk for 30 seconds. 

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes. 

Jog for 2 minutes. 

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period. 

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts. 

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations. 

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it. 

How To Run a Faster Mile

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In this post, Cathal Logue explains how to run a faster mile: improving your one mile time is a great tool and goal ,regardless of your running background. If you’re a distance runner, taking some time out to focus on how to get a faster mile time can have massive advantages to your endurance and running economy.

Over to Cathal!

The mile distance is often referred to as the blue-ribbon event of athletics.

The history of the event is steeped in running folklore and most people have heard of the legendary Roger Bannister, who was the first man to run a mile in under four minutes back in 1954.

One of my earliest memories of hearing about the mile race was a story about my grandfather, who was an avid running fan. The year was 1958 and he was getting organized to cycle from Derry to Dublin ( a distance of 240km) to see Irishman Ronnie Delany, 1500m Olympic Gold Medallist from Melbourne 1956, take on the world’s best milers at Santry Stadium Dublin.

My grandfather, himself an accomplished middle-distance runner, saw it as a once-in-a-lifetime experience and would do all that it took to get there. Unfortunately, he had a crash some 40km from Dublin and finished up listening to the race on the radio from a hospital bed.

What a race it turned out to be. Herb Elliott from Australia produced a devastating kick in the last 200m to win in a new world record time of 3.54.5, followed by four other runners all under four minutes, with Ronnie Delany in third place. The race on 6 August 1958 was lauded by the media as the Race of the Century.

So, inspired by that moment in history, how best do we prepare ourselves to run a mile in a respectable time?

Although lauded as an athletics event, figuring out how to improve your mile time is something that will benefit any runner – especially distance runners.

Training to run a faster mile requires a different approach to training for the longer endurance events like a 5km, 10km, half marathon, or marathon.

The running of a 6-minute mile for an ambitious and committed runner at an amateur level would be considered akin to the running of a 4-minute mile for those at the elite level.

Here are my top tips on how to prepare to run your fastest mile – whether that’s a 6-minute mile, 7-minute mile, or faster!

how to run a faster mile

How To Run a Faster Mile – The Six Steps

Step 1: Know Your Target Pace And Hit The Track

The first step is to define your target time for running the mile.

If you don’t have a sense of this already, go for a gentle warm-up then run a mile at 8-9 out of 10 in terms of exertion rate, and see where your current ability lies.

Next, it’s time to hit the track.

Remember that a standard running track is 400m : 4 laps of this (plus 9 metres at the end) will get you your mile.

So you can divide your target mile time by 4 to figure out your target lap time.

If your goal is to run a 6-minute mile, then you’ll have to complete the equivalent of 4 laps of a standard running track at a pace of 90 seconds per lap. This is a pace of 3.45 minutes/km.

A starting point is running a series of 10-12 repetitions of 200m at the target pace of 90 seconds per 400m (45 seconds per each 200m effort), taking a 60-second recovery in-between each repetition.

As you get more comfortable with this pace, add 100m to the repetition and complete 6-8 repetitions of 300m, with a 75-second recovery. The next progression is 6-8 repetitions of 400m, with a 90-second recovery.

As you get fitter, you can attempt the following session: 3 x 600m with a 4-minute recovery. The longer recoveries will be needed as running at your target race pace over this distance will result in a buildup of high levels of lactic acid in your muscles.

Step 2: Develop Your Speed

Working on your speed is an important part of the process and will enable you to ultimately feel comfortable running at your target race pace.

One method of achieving this is to get your body used to running at speeds quicker than your target race pace.

Running at speeds quicker than mile pace or 1500m pace is considered more anaerobic than aerobic.

For instance, running at 800m is considered 67% anaerobic and 400m pace 83% anaerobic, whereas 3k pace is considered 60:40 aerobic to anaerobic.

The switch from aerobic to anaerobic will require you to engage your fast twitch fibres more.

One method of preparing your body for this is to include sessions where you’ll be running at your predicted 800m and 400m paces.

Your target 800m pace is 42 seconds per 200m, or 84 seconds per 400m. Some useful sessions are as follows: 12 x 200m with a 60-second recovery, 8 x 300m with 75-second recovery and strides.

Remember that at this intensity and speed you’ll be putting your body under a lot of stress, so don’t forgot to complete a comprehensive warm-up that includes some fast strides before starting the sessions.

Strides are a great way to reinforce good running technique and help you develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

how to get a faster mile time

Step 3: Incorporate Tempo runs

The mile event is a 50% aerobic and 50% anaerobic activity. When moving from aerobic to anaerobic state, your body will start to fatigue with the onset of lactic acid.

Check out our Lactate Threshold Training For Runners Guide

Thus, you ́ll need to train your body to be both aerobically fit as well as to have the ability to cope with the accumulation of lactic acid in your muscles. Therefore, your lactate tolerance is a key factor in reducing your mile time.

One way of increasing your lactate tolerance is by running tempos in training. The appropriate pace for tempo runs is at the point where your body changes from working aerobically to working anaerobically; sometimes known as the anaerobic threshold.

Start off with 2 x 10 minutes at the tempo pace of 4.25 minutes/km or 7.04 minutes/mile and then build up to a continuous effort of 20 minutes.

The other benefit of running tempos is that it improves your ability to maintain a steady pace and to hold your concentration over a long duration.

Step 4: Improve your aerobic strength

The ability to run well over longer distances than the mile will also be required if your goal is to run a quick mile. This will provide you with the adequate aerobic strength to remain strong throughout your mile effort.

This is where interval training at specific paces will come to your aid. Use your GPS watch to mark out the distance or if you have access to a local running track, you can use the 400m lap as your guide.

For instance, you could incorporate both 3k and 5k paced sessions into your progamme.

Your target 3k pace is 3.55 minutes/km, 6.16 minutes/mile or 94 seconds per 400m.

Some of the sessions that work well are 8-12 repetitions of 400m in 94 seconds followed by a 90-second recovery. As your aerobic strength improves, you can include longer intervals such as 600m and 800m at the 3k pace with a 2-minute recovery.

In addition, try running 4 repetitions of 1000m at your target 5k pace (4.05 minutes/km, 6.32 minutes/mile or 98 seconds per 400m) with a 2-minute recovery. This will also be a good test of how well you can maintain your concentration over longer distances.

how to improve your mile time

Step 5: Work on your leg strength

Hills are an excellent way to develop leg strength. There are number of different sessions that you can do.

First, find a hill that measures 100m with a moderate gradient. Run a series of 6-10 hills, with a jog back recovery.

Remember to focus on keeping good running form and don ́t get too caught up on racing to the top!

Alternatively, you could find a steeper hill to work on power. Run for 15 seconds as fast as you can and then walk back down to fully recover before repeating three more times.

Strength training is another effective way to build specific leg strength. It can help increase your stride length and therefore leads to greater sprinting speed.

Some of the key exercises to include are squats, lunges, burpees, squat-thrusts, one-legged squats and calf raises. Complete 10-15 repetitions of each exercise and do two full circuits.

Step 6: Beware the 3rd lap!

This is a well-known expression to any runner who has experience of running 1500m and miles races.

It’s the critical part of the race where you’ll have to dig deep to ensure you don’t drop the pace too much. This requires working on the ability to concentrate while feeling uncomfortable.

One method used to help overcome this difficult part of the mile race is to practice running at race pace for longer in training, using a time-trial over a specific distance.

You can start with a distance of 1000m. Make sure you are well warmed up and really commit early on to hitting your target race pace.

As you get stronger you can increase the distance of the effort by 50m each time up to a maximum of 1200m, attempting to hold the race pace for the full duration of the run.

Cathal’s Final Thoughts

Your weekly training schedule should include two of the sessions described earlier.

Most runners find that mixing a fast 800m pace session with a tempo run works best as your body has more time to recover. Similarly, you could match a session at target mile race pace with an aerobic session at 3k or 5k pace.

In addition, ensure that when you attempt a time-trial session, you are not going in fatigued. So, it is advisable to have a tempo or hills session earlier in the week rather than a fast 800m session.

Another suggestion is to reduce your weekly mileage before attempting to run the fast mile as this will keep your legs fresh for the challenge.

Good luck with your challenge to run a faster mile.

Be patient with your adaption to the new training session and remember: “If at first you don’t succeed, try try again.”

How To Run a Sub 3 Hour Marathon + Training Plan

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For many intermediate endurance runners, completing a sub 3 hour marathon is the pinnacle of their running journey and a huge life achievement.

With the accomplishment of consistent finishes under four hours comes the planting of a seed that going under three hours may well be possible.

Accepting that challenge means embracing the additional physical and mental demands that training for the next big barrier will bring.

In this article, runner Mark Callaghan will outline:

  • The training modalities and mixture of run training workouts required for a sub 3 hour marathon
  • A sub 3 hour marathon pace discussion and strategy
  • Advice for race day
  • How Mark has consistently run several sub 3 hour marathons himself

We also share a sub 3 hour marathon training plan – scroll to the bottom to grab your copy.

how to run a sub 3 hour marathon training guide

My Journey to a Sub 3 Hour Marathon – Mark Callaghan

My first marathon was a humbling experience.

I’d arrived in London low on knowledge, even lower on preparation but boasting unwarranted high confidence, citing the classic marathon novice reasoning of possessing excellent ‘football fitness’.

It will not come as a great surprise then, that I suffered an almighty bonk at the 20-mile mark and a horrendous last 10km, eventually missing out on the four hour mark by two minutes.

After a four year break, I returned with a series of gritty and uncomfortable 3:30 finishes without really applying myself fully to a goal or a specific training programme. I decided that if going ‘sub 3’ was to be a realistic goal for me, I would need to become more focused. 

sub 3 hour marathon mark callaghan Brighton
Racing to a sub 3 hour marathon at Brighton

By ‘respecting the distance’, learning how to optimize my training, and having a clear race day strategy with regard to preparation, pacing, and fuelling, I was able to run three sub 3hour marathons in two years.

I eventually qualified to represent England over the marathon distance for the M40 age group.

The Sub 3 Hour Marathon Benchmark

Sub 3 Hour Marathon – Pacing

In order to run a sub 3 hour marathon, a minimum pace of 6 minutes 50 seconds per mile is needed – or 4 minutes 15 seconds per kilometer – this would give you a predicted finish time of 2:59.10.

In reality, unless you are glued to the ‘shortest distance’ racing line throughout a marathon, you will end up running slightly longer than 26.2 miles – how much longer depends on how good your cornering is!

To compensate for the additional distance – and give yourself a bit of a buffer, I recommend targeting around 6 minutes 40 – 45 seconds per mile pace – or roughly 4 minutes 10 seconds per kilometer, which gives a predicted finish time of 2:54:48 – 2:56.59).

Those 5 minutes in your back pocket can count for a whole lot as you go through those 26.2 miles!

By working on the practice of ‘negative splitting’ (running the second part of a race faster than the first) during your long training runs, you will hopefully be confident in executing this strategy on race day.

This means keeping your ‘powder dry’ by being conservative in the first half (e.g. ~2.58 pace, 6.48 min miling / 4.14min per km), and moving up to a faster pace in the second half (e.g. ~2.55 pace – 6.40 min miling / 4.08min per km).

Your race-day tactics will of course be dependent on the course and terrain, a course with a more challenging second half may not be appropriate for a gradual increase in speed, a good reason why it’s best to consult the course map to help you decide your strategy.

Sub 3 Hour Marathon – Training

Sub 3 Hour Marathon Featured (1)

My training plans would normally last 20-24 weeks.

The general theme is to begin with a gradual build of easy mileage alongside regular strength work before introducing higher intensity and specialist workouts 4-6 weeks in.

I factor in one rest day per week (more if I am feeling fatigued or unwell) and periodise into four week blocks with a lower mileage week at the end of each block.

Strength & Conditioning

I always have a running-specific strength and conditioning plan that I start before any increase in weekly mileage.

This programme is dedicated to building up my strength and balance, ironing out any issues from my previous campaign and giving my body the best chance to avoid injury.

The sessions involve single-leg balance work, core strength, and plyometric exercises.

I would plan two or three of these sessions a week to begin with before reducing as I build mileage and intensity.

Easy Runs

I do these on days after a heavy or intense session the previous day and also as the second run of a ‘double’ if I’m doing two sessions in a day. This is a typical workout performed by East African elites in the evenings after a speed session in the morning.

Recommended pace: 30-40 mins @ 2 mins+ slower than race pace (e.g. ~8.45-9 min miles)

Long Run

The bread & butter of a marathon programme.

These weekend runs would build from around 10km at the beginning of a plan to 20-22 miles toward the end. I would run these at approx 1 min slower than my target race pace (e.g. 7.45 minutes per mile, or 4.50 minutes per kilometer)

Then as I get 8 weeks out, I would start to introduce blocks of race pace efforts into my long run, normally in the second half, to practice the physical and mental feeling of running at my race pace when fatigued.

Tempo Runs

Slightly faster paced efforts where you run on the edge of comfort or at your ‘threshold’.

These are 45-60 min sessions, once a week. I would run these ~25-30 secs quicker than my target race pace (e.g. 6.15-6.20 minutes per mile, or 3.55 minutes per kilometer).

Speed work 

Hills: Uphill sprint repetitions – great for working on your strength and running form. 20 mins effort after a good warm up with the same on downward recoveries e.g. 40 min session.

Intervals: These are done on a track if possible but can also be performed in a loop at a park or a quiet road if you have somewhere nearby that is relatively flat, safe and free of obstacles.

More: Marathon Interval Training

My favoured workouts are 16x400m and 8x800m. I would build up to the maximum number of repetitions across the life of my programme.

Also, a fun ‘pyramid’ style track workout for some variety: 200m, 400m, 600m, 800m, 1km, 1.2km, 1km, 800m, 600m, 400m, 200m (90 second recoveries) = Total Duration: 7.2km (4.5 miles).

Fartlek: I favour the East African fartlek style workout that is used in the elite camps in Uganda and Kenya of 1:1 or 2:1 (minutes of effort vs easy recovery) for 30-40 mins.

I run these sessions on feel, aiming for 85-90% effort for each repetition so I’m not working flat out and want to be able to maintain a consistent level throughout the entire workout. I’ll be uncomfortable toward the end of each effort but still able to speak in short bursts (normally swear words).

If my breathing means I’m struggling to speak at the end of a rep then I know I’m going too hard. With the recoveries, my breathing should have pretty much returned to normal before I attempt the next effort.

Rest and Recovery

In addition to these sessions, I would have an increased focus on quality rest and recovery, getting regular, adequate sleep, eating a clean, nutritious diet, and reducing my alcohol intake (avoiding it completely in the last weeks in the lead up to the race).

Sub 3 Hour Marathon – Race Day

For me, the key to race day success is having a plan for the whole day or weekend, rather than just the race itself.

You don’t want to arrive on the start line stressed, tired or missing a key item of equipment or fuel.

Here are some tried and tested tips to give you the best chance of success on the big day:

  • Complete a kit packing list before you leave home. Make sure you have everything you need for before, during and after the race and that you’ve tested it e.g. worn or consumed it during a long run to ensure that your body gets along with it.
  • Check the weather report before you leave and decide if you need to take clothing for extreme conditions before / after the race. Being a wet, shivering mess is not pleasant before or after a marathon.
  • Pack sufficient fuel for your estimated running time with a couple of spares in case of loss, accidents or slippy fingers on the day!
  • Allow adequate time to travel to your destination and ensure you are able to register etc well before any cut-off time with the minimum of stress and effort.
  • Carry out your race kit lay whilst the shops are still open in case you’ve missed or lost anything and need to make an emergency purchase.
  • Pre-book your evening meal so you don’t spend hours traipsing around an unknown city trying to find a restaurant that has a table (yes, I have done this on more than one occasion).
  • Get an early night and give yourself the best chance of a decent night’s sleep.
  • Plan your breakfast to allow plenty of time to travel to the race village, change, warm up and make your way to the start for your allocated time.
  • Take toilet roll and small hand sanitiser in case of a shortage at the race village.

That’s how I managed to consistently run a marathon in under three hours. All that remains is to start on your plan and deliver!

Read more from Mark Callaghan over at Adventures In Running.

Free Sub 3 Hour Marathon Training Plan

We’ve combined all of Mark’s tips and training advice into a 20-week training plan, free to download in PDF and Google Sheet / MS Excel format (so you can customise it however you please).

Interested?

Just tell us where to send it!

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