How to Get a Faster Mile Time

To get a faster mile time, there are 4 areas that you need to address:

Running technique
Training plan
Racing Strategy
Increasing your strength

Improve Your Running Technique to Get a Faster Mile Time

Improving your technique is the quickest and easiest way to get a faster mile time. The reason is because if you are running improperly, you are causing yourself to run slower and wasting energy. Improving your technique could have you running faster in no time. This is a list of the things that all the best runners in the world do when they run.

Run tall. No slouching or leaning forward or backward.
No wasted movements. Nothing in their upper body moves except their arms.
Arm swing. Arms swing back and forth rather than side to side and crossing the midline.
Legs run evenly between front and back of your body. If you look at a picture of a side view of yourself while running, and drew a line through your body from top to bottom, you’d have a back side and a front side. Your legs should move evenly on both sides.
Feet move through a circular motion. That mostly means that you need to lift your heels off the ground and raise your knees as you run. Don’t shuffle.
Land on the balls of your feet. Don’t land on your heels.

This is a very fundamental list. If you want to learn more, you can check out How to Run Properly. I also have a Running Technique Cheat Sheet you can download.

Develop a Training Plan to Get a Faster Mile Time

The second thing you need to get a faster mile time is a good training plan. You plan should be 3-6 days per week and include a variety of running speeds and distances.

Running Speeds

Easy paced running: these are runs where you go as long/far as you can at a comfortable pace.

Speed training: These are shorter intervals with rest between each.

Tempo Running: These are runs characterized as comfortably fast pace. Basically, slightly faster than easy pace, but not at the point of discomfort.

Weekly View

Your plan also needs to be organized throughout the week in order to not over-train and to also make sure you train the various energy systems of the body. An example of a weekly training plan might look like this:

Monday: Technique drills, followed by a long-easy run (the longest distance you can comfortably run) to build endurance.
Tuesday: Rest or 4 x 3 min intervals at tempo pace (comfortable fast) with a 1-2 min walk between each to build speed endurance.
Wednesday: Technique drills followed by 5 x 3 minutes at 1-2 mile pace. 1 min walk between each interval.
Thursday: Recovery day
Friday: Technique drills followed by 10 x 1 minute at 800m(half mile) pace. 1-2 minute walk between each interval.
Saturday: Rest or 4 x 3 min intervals at tempo pace (comfortable fast) with a 1-2 min walk between each.
Sunday: Rest

Racing Strategy to Get a Faster Mile Time

There are proven strategies that can help you get a faster mile time. Here are some:

Have an Elevated Heart Rate at the Start Line.

If your heart rate is low at the start of the race, it will quickly rise once you start and likely become anaerobic and then have to slow down to recover. The best way to avoid this is to have your heart rate already elevated when the gun goes off so you heart has a more gradual increase at the start. So, without overdoing it, after warming up, keep moving to stay warm and elevated.

Start Off at a Faster Than Average Pace

Meaning, don’t make the mistake of dividing your goal time into 4 laps and try to run each lap the same pace. This typically leads to not reaching your goal. Rather, take advantage of the energy you have at the beginning and run a slightly faster first lap and then settle into your pace.

Don’t be Afraid to Hurt

Some new-to-running athletes don’t realize that racing is uncomfortable. They are under the misconception that hurting means they are going too fast. On one hand, it may be true, but I can tell you that the leaders of the race are all at a degree of discomfort while they are racing. Some people refer to racing as managing pain.

Gradually Build Speed as You Run Your Last Lap

As you start your last lap, tell yourself that the end is near, and you can handle the next 90seconds or so of pain. Don’t take off in a sprint, but rather, start gradually building up your speed and focus on good form and arm swing.

Finish fast-Leave it all on the track

Once you get to the point where you think you can start your kick and maintain it to the end-remember that it’s going to hurt, take off. Use big arms and leg movement to the finish line!

Improve Your Strength to Get a Faster Mile Time

Increasing strength is one of the best ways to get faster. The reason is because the stronger you are, everything is easier and therefore takes less energy. Spending less energy throughout the race allows you to run faster for longer. Being stronger also allows you to move your legs faster because you will have more power. For these reason, I recommend that you participate in strength training 2-3 times per week. Your strength training should mostly consist of full-body, functional movements. Learn more about strength training for runners.