Speed-work: we do it to train for every race distance. It’s our chance to practice running at our target race pace, taking on the challenge in small pieces before stringing it together into a race on our big day. I thought I had plenty of experience with hard speed workouts training for the 5K and the10K, but I was completely unprepared for mile race speed-work. For mile training, speed work means running REALLY hard.

I started out chronicling my journey to a brave mile by telling you my reasons for tackling this distance. Then, I told you about the stamina training I do to build the strength to hold a fast pace for a whole mile. This week, I’ll talk about my mile-specific speed-work.

Improving your speed for the mile involves setting a baseline, priming your nervous system and building strength with sprints, and tackling mile-specific hard interval workouts. Read more >>