Interval training. My go to for increasing my 2 mile speed was this:

Sprint 100m
30 sec rest
Sprint 200m
30 sec rest
Sprint 400m
2 min rest

Repeat for total of 3 rounds.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I need to be able to run a mile faster in less than a month and would love some tips from runners on how to do this. I've never been good with endurance activities. I can get through a mile in a little over 11 minutes, but need to be under 10 minutes. What is the best way to do this? Intervals? Just running the mile consistently?

How old are you, are you M or F and what is your height and weight? Also, to you have any background in any sports?

F 5'4" and 110 Did gymnastics and across as a kid and then bodybuilding for awhile as an adult.
And yes, other poster- I supposed I do mean decrease my mile time! I think I meant improve and it came out as increase. In about 10 days of doing intervals every other day, I've gotten down from 11:10 to 10:25 so hopefully it keeps improving.

Oh gosh, you're a tiny person with a background in sports. You can do this, no problem.

I wouldn't do the intervals every other day, though. Twice a week max, plus two easy runs. There's a philosophy now that if you run your easy runs easy, you can go harder on your interval days.

Sorry not 90 seconds. 2:20

Run 8 x 400 at race pace (90 seconds for you) with a 2 min rest in between. Do this 2 x a week. Run easy 3-4 miles 3x a week.

OP here, that should have read gymnastics and acro in the post above.

Anonymous wrote:

Anonymous wrote:I need to be able to run a mile faster in less than a month and would love some tips from runners on how to do this. I've never been good with endurance activities. I can get through a mile in a little over 11 minutes, but need to be under 10 minutes. What is the best way to do this? Intervals? Just running the mile consistently?

How old are you, are you M or F and what is your height and weight? Also, to you have any background in any sports?

F 5'4" and 110 Did gymnastics and across as a kid and then bodybuilding for awhile as an adult.
And yes, other poster- I supposed I do mean decrease my mile time! I think I meant improve and it came out as increase. In about 10 days of doing intervals every other day, I've gotten down from 11:10 to 10:25 so hopefully it keeps improving.

Military fitness test? At 11/mile your engine is probably running out before your muscular endurance. Try out a few suggestions of the above suggestions and run maybe 4 times / week. That should get you under 10.

Anonymous wrote:I need to be able to run a mile faster in less than a month and would love some tips from runners on how to do this. I've never been good with endurance activities. I can get through a mile in a little over 11 minutes, but need to be under 10 minutes. What is the best way to do this? Intervals? Just running the mile consistently?

How old are you, are you M or F and what is your height and weight? Also, to you have any background in any sports?

Anonymous wrote:

Anonymous wrote:You are trying to _decrease_ your mile time.

Yes, but increase speed.

Yes, of course, that's obvious - there's no other way to accomplish that.

In terms of increasing mile time, just take more walk breaks.

Anonymous wrote:You are trying to _decrease_ your mile time.

Yes, but increase speed.

You are trying to _decrease_ your mile time.

Track work is the best thing I've ever found for this. If you can run five miles, do about a mile to warm up. Then do three miles of speed work. You can vary it - like do a fast 1600, then an easy 200, fast 800, easy 200, fast 800, easy 200, then 4 fast 400's with an easy 200 between each. Cool down to get to 5 miles. Or you can do 8, 10 or 12 400's with a 200 between. Do this once or twice a week with another 1-2 runs during the week. I got really fast in my early 40's on the track.

I would run 3 miles, 4 times a week, at about a 12 minute pace. One of those days should have hills (you can go a little slower). Two days a week I would do interval series, starting with 3 minutes at a 9 min mile pace with 3 minute breaks, 5 times. I would start then to increase the interval length and decrease the length of the breaks (and likely starting to go slower).

Are you a runner? Do you have basic form, breathing, and stride down? If so, then I think you just keep at it! Challenge yourself with intensity (hills, intervals) and endurance. I like the Peleton outdoor runs because they coach you through form techniques as you are running because mine breaks down as I get tired.

Best of luck from an eternally slow runner.

I need to be able to run a mile faster in less than a month and would love some tips from runners on how to do this. I've never been good with endurance activities. I can get through a mile in a little over 11 minutes, but need to be under 10 minutes. What is the best way to do this? Intervals? Just running the mile consistently?