The mile is one of the most celebrated events in track and field, combining equal parts endurance and speed. Because of the duality of running strengths needed to be successful at the mile, well-rounded training is essential. Lowering your mile times can be difficult if you are proficient in one aspect of the race -- endurance, for example -- while lacking the physical strength to compensate for your weaker attributes. If you are serious about lowering your mile time, there are several things you can do that can lead to faster performances.
Get In the Weight Room
Distance running may be for slim people, but even in the mile, some considerable muscle strength is needed to maintain near-sprint paces for four entire laps. Lifting weights helps build your muscles with strength and explosiveness, which can be especially helpful in making quick bursts to gain better position in a race. Several lifts can improve your core muscles and lower body strength, including the rack clean, squat, leg press, hammer throw and leg curls. Doing these lifts three to four times a week -- with a day of rest in between -- should yield results in your training within a few weeks.
Integrate Interval Training
It is important to run some shorter distances at paces faster than you will reach during a mile race. A good distance for interval training is 400 meters, and this should be run in numerous repetitions at paces about three to five seconds slower than your race pace, giving one to two minutes of rest in between each interval. Finish the workout with a final 400-meter sprint at your top speed -- if you are running near or under five-minute miles, aim for a sub-60-second final interval. You can also do numerous repetitions at 200, 600, and 800 meters to work on improving your stamina while running at high speeds.
Mix In Long Runs
At least once a week, go out on a long run -- at least four miles, and preferably six or seven. This should give you 30 to 40 minutes of cardio, which will help build endurance and, by contrast, make the mile seem much shorter. Long distance runs work the slow-twitch fibers in your muscles, whereas interval training exercises fast-twitch muscles. Both are needed, but long distance runs are necessary in much lower quantities. For your muscles, this should serve as an easier day, and you should run at a pace at which you can talk to a running partner, but not without discomfort. A good time for a long run in your training is following or leading into an intense speed workout or in anticipation of a rest day.
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