![]() ![]() ![]() Running one mile fast is quite a mental challenge so if you prefer to measure your distance as the last mile of your local parkrun, the draw of a finish line and the company of others might help keep you moving forward. But remember rest and recovery are also key to improving. You can integrate shorter speed intervals into midweek runs, too, to get your body used to running faster and shorter. Ensure you are well warmed up and go for it. Write it down and watch how it improves gradually. Not every run has to incorporate this mile, but at least once per week track your time over that measured mile distance. Put less pressure on yourself at the start and once you get consistent at getting out the door three times per week, you will really see the improvements.įor those of you who have been running 5k or beyond regularly this year, you can integrate this mile focus into your weekly running routine. Build slowly and gradually and by the end of the month you will be running that mile non-stop. Walk as a warmup and cooldown either side of the mile markers but, within the mile, aim to follow a walk/run strategy with plenty of breaks in the early weeks. While your mile may be more walking than running right now, I suggest you follow the same guidelines as above, finding a local bright route and measure one mile in the middle of it. How long does it currently take you to complete that mile? Make sure you are well warmed up before you start the clock! This mile section will become your weekly check-in, and as the weeks progress it will become second nature to challenge yourself on this section. Once you have the mile measure, the next task is to work out your starting point. If you are lucky enough to have access to a running track or a floodlit green area, this can also work well. I suggest you find a brightly lit, clear section of path in the second half of your local 5k route. The starting point for your mile project is to actually find a nice clear mile route near you. A stronger mile gives you a huge head start on any of your new year goals, too. It will give you a purpose in your running sessions, a personal challenge and indeed some well needed balance as the Christmas season kicks off. This December, when time, energy and motivation can be at a premium, having new focus might be just what you need. But that doesn’t mean all running goals need to be tailored around these distances. Most local races, parkruns and events focus on 5k and beyond, too. Rarely do we look back at shorter distances. Why less might be moreĪs recreational runners, we usually build up to 5k and then improve on distance and speed beyond that. Best of all, training for one mile can be integrated into your regular running routine, or indeed it can be the kickstart you need to make a running comeback. Whether you are a beginner looking to run a mile non-stop or a more experienced runner looking to run a mile faster, you will build your running confidence as you see improvements week on week. Why choose a mile?Ī mile (1.6km) is a reasonably short, measurable and achievable distance for runners (and walkers) of all levels. So if you are taking your foot off the gas after a busy running year, enjoy the break.īut if you know your body (and your mind) would benefit from a little more activity and fresh air this month, can I encourage you to join me on a new project? This one will help keep you motivated but won’t take over your life too much. ![]() It’s often a wind-down month, the off-season after a year of races and challenges. December is not a month we usually associate with running goals. ![]()
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