How To Improve Your Mile Time In 6 Weeks

[@audrey-hh8ol]

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!

[@shrikettipate4909]

Thank you

[@Landon_Running]

Thanks

[@zacharycollins3658]

How many times a week to do these workouts?? Just once mixed with easy runs? Missed it if it was said

[@Strongerfitterover50]

Me too ?

[@toastedplaya]

Whose here bc they’re bout to go to bootcamp and want to make sure to pass their PT test😂🖐🏽

[@alishajohnson5329]

Double G Customs 🙋🏾‍♀️🙋🏾‍♀️🙋🏾‍♀️

[@krennyyy]

Hell yeah

[@jewishbaeblades3129]

DUDE NO FUCKINNG WAY THATS LEGIT ME

[@rg8445]

Me tooooo semper fi

[@matthewthomas6064]

Lmao exactly why I’m here. 60 days til I ship off

[@calebmedina2768]

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!

[@bootyfulfishy184]

Caleb Medina holy shit that’s amazing improvement!!! Go you!!

[@hello-fs2sk]

dude u could get to 6 minutes at that rate!! my goal is 6 minutes and currently i run 7:30 :(((

[@dancer1]

Update?

[@ishaanpandey2432]

@caleb Medina update?

[@superflashshazam1896]

Nothing running like running outdoor .

[@elizabethc18]

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.

[@TheRunExperience]

So glad to hear you tried it! Thanks for the feeback and well done on your time!

[@howardbaxter2514]

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.

[@giovanniflores1863]

howard baxter How was your diet and muscle mass?

[@petergazer9135]

Giovanni Flores i ran it in 7:15 on probably my 5th run ever in my life. Im 5’8 165lbs

[@Jojo-hy8dm]

How many times a week did you do it??

[@dp2120]

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!

[@jacksonwright6852]

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.

[@delnortechiropractic]

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?

[@comicalraptor6993]

+Del Norte Chiropractic I would do this 3 times a week and go on two 6+ mile runs

[@delnortechiropractic]

@@comicalraptor6993, thank you for your response and advice.

[@urmilarawat1714]

Kindly can u tell me running workout for 5:00 mile.

[@gustavopaulette3496]

Urmila Rawat no

[@manuelb7255]

Just ran my first mile in a decade.. Clocked an 8.39... Gonna try this out! Thanks again, for all your knowledge and sharing!

[@deekshithbirwa8742]

Results?

[@johngravesyt]

I'm pushing for a 5 minute mile by the end of the track season this helped a lot thank you 🙏

[@Boss-jk9hi]

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!

[@TheRunExperience]

huge PR- way to go!

[@vidyashagar_rs]

@@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🙏

[@elinelson4118]

@@vidyashagar_rs do you still need advice?

[@vidyashagar_rs]

@@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.

[@elinelson4118]

@@vidyashagar_rs damn what happend

[@iiiiii4064]

I actually went from a 8:01 to a 7:08 in 3 weeks.

[@nicoletteibarra6685]

matrices are really annoying how’d you do it ???

[@blackbeard0074]

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 😉

[@John-lf3xf]

matrices are really annoying I really hate matrices too dude lol

[@charlesalbertson9429]

Did you run ever dat

[@jamaicaz89]

Facing Reality ever tried running?

[@dominoperson5]

I went from 5:16 to 4:49 in one season and 400 repeats helped so much!

[@TheRunExperience]

Nice!!

[@dominoperson5]

The Run Experience thanks for the advice!

[@patrickorourke195]

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

[@dominoperson5]

Patrick O'Rourke good luck my dude, you’ll do great!

[@patrickorourke195]

DominoPerson 5 thanks man. have a good summer of training

[@vvhat1]

i went from 10:40 minutes on my mile to 8:16. :D

[@justmyquietlife]

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!!

[@coversboy1030]

TheFlying Fish i went from 10:22 to 8:07

[@reloadz2447]

TheFlying Fish I’m currently at 11:58 trying to get 9:30

[@reloadz2447]

or faster

[@emmanuelb7881]

TheFlying Fish I went from a 10:32 to a 5:47 at 140 pounds lost a bit

[@TheUsername217]

Prepping for SFAS for the next 3 months. I need to improve my 6 mile run and this is a good place to start!

[@chrisawesome3091]

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

[@georgewashington7982]

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

[@devinguzman1527]

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

[@AlexDiaz-dy2ux]

Devin Guzman I feel you dude, I also run a 5:20 mile. Did this workout help you?

[@og.baller8037]

@@AlexDiaz-dy2ux did it help??

[@og.baller8037]

Yo did this work

[@AlexDiaz-dy2ux]

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.

[@og.baller8037]

@@AlexDiaz-dy2ux so whats ur time

[@amynguyen3691]

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

[@rosecarter3543]

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.

[@Ruffles729]

Everyone’s over here trying to get 6 minute miles when I’m trying to reduce my mile time from 20 minutes to 10🤣

[@YBHector17k]

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

[@hadrianaugustus5712]

What’s it now?

[@marcossalazar6605]

@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.

[@delnortechiropractic]

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?

[@fionacoutts6687]

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

[@JGlennFL]

If you read the book, The Perfect Mile, Bannister, Santee and Landy all were doing like 100 mile weeks as well.

[@pocketaces7113]

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?

[@TheRunExperience]

Yes exactly! You can increase your rest by same percentage but keep the progression the same.

[@tennalee7717]

would a 4x425m work too? I'm training for a 1.5

[@0chriscrew0]

“Purpi” 🤔

[@brooke2026]

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!

[@emmanuelb7881]

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

[@hello-fs2sk]

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

[@hello-fs2sk]

Tragiic. Mex things that are too easy to some people might still be difficult to others

[@brooke2026]

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:

[@hello-fs2sk]

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

[@jabosca5999]

Starting this routine this weekend, wish me luck!

[@ALGtheMC]

Great video. I went from 20 minutes to 8 minutes just by running instead of walking

[@bmun0zz]

😭😭😭

[@dancer1]

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 .😅

[@ZoeeDutsxh]

My mile went from 7:30 to a 6:47 in just 2 months. (As a 8th grade girl, that’s god results for me.) I ran 2 miles all out, sometimes I’d run 35 mins slow, and I did the broken mile workout 4 times. Works well! (Obviously I didn’t do all those in one day, I did all those over the timespan of 2 months lol)

[@clarity2115]

that's pretty impressive for an 8th grader!

[@helios4425]

@bru42 good job daddy

[@wavvyty2064]

Thanks man been looking all over for a video like this 💪

[@rj8183]

This WORKS!!

[@rustydaines6859]

Stuck on around 5:20, gonna try these, just as soon as there's no snow on the track :)

[@prodqt3906]

Rusty Daines did it work?

[@dancer1]

Update?

[@blazeofficial6292]

Update?

[@jpg7616]

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?

[@JGlennFL]

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.

[@ez4u2nv3]

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.

[@tanveerchib5502]

never ran a mile but when i did my time was 9.10 minutes then after 2 months it came 7.10 seconds with 90% effort it truly takes time

[@htg41]

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)

[@DanceMomsMad]

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.

[@katelynn1633]

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!

[@aval244]

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!!

[@preslee403]

Did this work for you? Im not currently happy with my time and I just want to improve.

[@sahilpatel5298]

I am 6 feet tall Currently I can run a mile in 9 minutes Do you think I can get it down to 7 ?

[@sahilpatel5298]

And sorry I weigh 185 pounds

[@ReallyReal_1]

sahil patel u got this bro

[@Istarthatecheese]

Hell yes. If you dont have any injuries or something

[@faridyusuf1841]

You definitely can! The real questions you needa ask is, how badly do I want it? Do you just kinda want it or would you die to get it? What’s the reason I need that timing for? Am I motivated enough to keep me going through all the tough times to push for it? When do I aim to get it by? What am I going to do to work for that goal of mine?

[@ksequoia1]

Your asking the wrong question. Sure you can get down to 7. Pretty much any body could with enough work. So thi is the real question, do you want to do the work? If you don't actually want to do the work itself, then you won't get down to 7. Your goal should be "I want to put in enough work day after day to reach a 7 min mile". The goal is NOT to run a 7 min mile. So figure out how much work you need to put in and forget about the outcome (7 min mile). The result will come if you do the work. Good luck, work hard.

[@a.m.a.n7876]

my legs wont be happy but i will thank you sir

[@donpettinger8079]

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. .

[@John-lf3xf]

Excellent information!

[@veronicaambrosionek8351]

I am a female runner in 8th grade who is currently trying to break my school’s mile record. I am training to do this by doing the 4 by 400m workout by shaving off my rest time each new time I go on the track in between the laps. The school record is 5:48 and I am running under 1:20 each lap with 1:30 of rest. I started shaving off the rest time in 15 second increments, and I stared off with 2 minutes of rest time. I am currently only a few seconds above the record continuously running, so let’s hope I can break it by the end of the season at the end of March.

[@EmileKleinhans]

What time did you run so far?

[@veronicaambrosionek8351]

@@AHZUH I wrote this when I was in 8th grade and now I am a senior. I ended up running 5:44 in 8th grade and I did end up breaking the middle school record. This workout was pretty useful back then, but a higher volume version of this workout (8x400 or even 10x400) is definitely better. My high school PR is now 5:10.

[@Bennett_Hart]

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.

[@preslee403]

How’d it go?

[@moshenathan6957]

If I'm running a 5:50 now and I want to run 5 flat will this help?

[@enochhines8666]

Moshe Nathan please I run about 5:45 I want to get about 5:15 does the actually help

[@moshenathan6957]

Enoch Hines with you I think it will help, it didn’t really help me:(

[@plane2298]

lol going for 6 minutes right now I’m at 6 minutes and 30 seconds I will use these tips!

[@CarDreams127]

Can we get a update

[@plane2298]

Yeah I practiced a lot and got 5 41, I guess I’ll go for 5 30 now

[@DanceMomsMad]

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.

[@acrelake]

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.

[@delicioso7490]

I run a 6:50 mile and I wanna try to get a 6:20 mile, hopefully I can do it!!

[@iwas6750]

My current mile is 6:07 , my goal is around 5:30 this channel is the bomb

[@jg3806]

I’m running 5k every day of September.

[@bretticust9820]

Make sure it's on soft surfaces or say goodbye to your shins

[@zeauxx8351]

Nice me too for April

[@jg3806]

@@zeauxx8351 how did it go?

[@jg3806]

@@bretticust9820 in army my shins are already destroyed

[@katelynn1633]

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

[@intheplums]

😂 Dude... you know you wanna be reducing your time, not increasing it, right? 😂

[@ksequoia1]

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.

[@TheRunExperience]

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!

[@delnortechiropractic]

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

[@Bweyg]

So I have just broken the 5:30 mile marker and got a 5:26 for my mile pr now, and now I want to try to break 5 minutes. So I'm going to try to hit 75s for my 400m intervals, and have 75s rest and do that for my workouts for the first week, then for the next 2 week I'm going to do the same thing except this time it's only 35s rest in between each lap, and then the next 2 weeks after that I'm going to do 2 800m at 2:30 pace, with 75s rest, and then on the next week I'm going to do that same thing except this time with only 35s rest, and then finally for the final 2 weeks, I'm going to do 2 miles, each at 5:30 pace, with 2:45 rest in between, and then again go another mile at 5:30 pace, and then on the 60th day, I'll be timing myself and see if I can run a sub 5 minute mile. I'm going to start that on Monday and I'll be doing 2 of those workouts 2 days a week, on Monday and on Friday. So wish me luck X''D

[@NapoJrGhonda]

How many times a week should you be out on the track?

[@emmanuelb7881]

Napo Jr. Ghonda 5-6

[@minotaurgaming9674]

I'm on the track every day except sunday

[@patrickorourke195]

Napo Jr. Ghonda 2 or 3 at most. track workouts aren’t something to do for the majority of the week. u should probably go for 1 long run, 3 easy runs, and 2 track workouts separated by at least 1 day. u should probably take 1 day off every week too. after the easy runs i would recommend doing 2-4 100 meter strides at anywhere from 400-1600m pace to work on leg speed

[@minotaurgaming9674]

@@patrickorourke195 I disagree, I've been in long distance track and cross country for 5 years. You need to be on the track everyday except maybe Saturday and Sunday. monday I would do 1 long run, Tuesday some mile repeats, Wednesday a ladder (basically 400m, 800m, 1600m, 3200m, 1600m, 800m, 400m, 100m) then striders, and then a recovery run on Thursday, and Friday some 800m repeats, and then Saturday a maintenance run

[@maximizingabilities]

This is very helpful!

[@snakey973]

Doesnt the research show that 4x8 minute intervals are the most effective at building VO2max gains? 400m intervals are too short to build the required endurance. Some would argue even 1k's are too short. You might be able to do the 400s on pace, but that doesnt mean you can string them together- that takes endurance

[@JamesBond-ew5wu]

Do I do this daily or 3 times a week?

[@saltbae8279]

I ran my mile in 5:27

[@DDV217]

I went from a 6 minute mile to a 9:30. Gotta get back on that horse. These are the same workouts I did back then so I don’t know what I was expecting when I clicked this video but at least now I’m 100% certain what I need to do… again lol

[@calebereid]

Thank you, I ran a 10 minute mile and felt good but want to improve.

[@murshizimahadzir8459]

This great.Can wait tomorrow🏃‍♂️👍💪☝️

[@xaviermadera4005]

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

[@scottfrank8285]

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!

[@clarity2115]

Dang! Are you still running? How was your results

[@Laird_Uig24]

How many times per week do you do this training?

[@georgewashington7982]

To increase 1.5 mile time would I do 6 x 400? Or do 800m runs instead

[@gomaamog4975]

My personal record for 1500m (almost a mile) is 5:50 seconds and for 5k is 20 minutes and my dream is to be an elite runner and I am 17. If I don't improve a whole lot before turning 20 I am giving up on my dreams. Just gonna focus on school full time.

[@Hacker1o1]

just because you might not become an elite runner, doesnt mean you should quit. running is best when you compete with yourself.

[@benellison5668]

Dude, no one thinks that the plural of "purpose" is not "purposes."

[@dandiaz19934]

I'm just not sure if he's saying to practice running like this every day of the week, or with rest days in between, or to test yourself like this 1x week. I wasn't clear about that. Maybe I missed something

[@jasonwaters382]

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.

[@garyrevins9278]

Great video!

[@Deryan-tv2tt]

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..)

[@sudhirtalekar5464]

GREAT PROGRAM.

[@jarent2999]

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…

[@Tawkhuah]

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?

[@orlandohernandez6903]

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?

[@MrGrayman]

I use to be able to run a 5:30 min mile. Now for some reason I cant get there anymore since im getting older and have been only hitting 6:30-40.. never did intervals, I will try this.

[@Eszz2384]

I think one of the biggest mistakes I make in my own training is allowing myself to go over pace at the start, and slow down at the end. it really defeats the purpose of the exercise. It's hard to not be naive

[@TaboraMusic]

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?

[@TheRunExperience]

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).

[@TaboraMusic]

Perfect, thank you!

[@BeegoteSaint]

The work out is to be done everyday or are there rest days ? Thanks you for the video

[@lorenzo7606]

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?

[@craigertlmaier9113]

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.

[@memelover1898]

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?

[@linkthechosenone8654]

So how often are you supposed to do this (like everyday of the week, three times a week, every other day, etc) ?

[@user-ks7yk1hv9q]

I’m training for a 1.5 miles. I run every day and the last couple weeks I was able to bring down my time by a minute and a half. My fastest time so far is 14:37. My goal is to get to 14:00 by the time I leave for bmt at the end of the month. Any advice?

[@cloutsergio]

Any update bro?

[@user-ks7yk1hv9q]

@@cloutsergio I run about a 9 min mile now! Last I timed i was running a little under 14:00 for my mile and a half! Thank you for checking up on me!

[@BojanStojanov05]

Hi Nate! How many times per week should I do this intervals? Is 3 times enough?

[@wilmerjackerson2911]

Good morning: My son seems to have a nack for running. He is a freshman here at North Paulding High in atlanta, ga area. He runs cross country and is currently running track 1600, 800, sometimes 3200. His PR's currently are 5k = 17:55, 1600 = 4:54, 800 = 2:15. He wants to break the school record at 4:22 in the 1600, which he is concentrating on. Currently 5'10 145 lbs. If you can assist in maybe training him on rainy days at the gym, i would appreciate it. I ran in high school as well but never a sub 5 mile at his age of 15

[@TheRunExperience]

Gotcha. therunexperience.com/training-plans/We've got lots of good training here!

[@wilmerjackerson2911]

excellent thanks

[@wilmerjackerson2911]

only at practice in school but not outside of school. Hes a bit of a freak, just broke 4:49:44. He wants 4:40:00 or less at regionals now.

[@dle632]

I just ran a 5k at 41 minutes. Im starting this on Monday. I am too slow lol

[@caitlynlong1077]

I'm a pretty experienced runner and I normally run around 3-4 days a week, so many days should I do the interval training per week? 4 days a week? 5 days a week?

[@caitlynlong1077]

Ok thank you! that makes more sense now

[@dominikschrott7412]

Pro's often do very long recoveries in repetition sessions. kind of 5x300m with 3-5min recoveries in between. what's the purpose of that long break. and what's the prerequisite for such kinda workouts to make sense?

[@DesignedByTaz]

Thank you for this!

[@futuristicraider_9979]

I used to have an 8 min mile but I had stress fractures and since I couldn’t run for 2 1/2 months my mile got way worse I gotta try this and see if it works

[@dancer1]

Update?

[@mahatiyerramilli4505]

I need to run a 7:30 by March 6th and I have exactly a months time. I am currently a 9:40 ( I know really slow ) at first I was 12:40 but in a week I got it to 9:40. But now I’m not getting proper results. I hope I can do it

[@tiana1736]

Mahati Yerramilli good luck

[@camptoystorekidsridebikelo8559]

How about doing a 300 meter repeat if I am aiming for a 1500 meter race I am 42 years have run half marathon @1.47 and 10k @ 46.46 aiming for under 5 minute 1500 meter do you think it's possible for me to achieve under 5 min for 1500 meter with 300 meter repeats of 5 at goal pace

[@BrookDawit]

I’m @ 5:06 hopefully trying to run sub 5 before the season ends

[@kimmerpearson]

How many times a week should you do the drills?

[@LuisMartinez-ih2oc]

Went from 7:07 to 6:34 in just a couple weeks. My next shot is to go for the sub 6. I’ll try these tips and update in about 2 months

[@MRNOOBCHANNEL]

Hey, can you tell me your routine, ive managed to get consistent 6:55 mile times but started plateauing

[@LuisMartinez-ih2oc]

@@MRNOOBCHANNEL . I had no structure back then. Currently doing 30-40 miles per week and 2 workouts. Almost sub 5

[@zvmation2780]

how’s the progress

[@LuisMartinez-ih2oc]

@@zvmation2780 not much of a miler more like 5k-10k but managed to get down to 5:07

[@willmcgee2110]

I’m currently at 5:50 and aiming for 5:30 by the end of spring. Edit: Ran a 5:29 today so I have reached my initial goal already.

[@_FreddySutanto]

With this method??

[@willmcgee2110]

Pledy No; I just paced with less time and finished with a sprint. Not sure if this is effective or not, I lowered my time essentially just by making myself stick with a pace for the first three.

[@murshizimahadzir8459]

Time to be acknowledge again☝️🏃‍♂️

[@14truelies]

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

[@BlankieRBLX]

So we rest in between every lap?