Your body instinctively knows how to run, right? Remember when you were a kid, sprinting around without a second thought? You can probably still run when needed, whether for fun or in an emergency. While many people love strength training, running is a universal activity. Some run for fitness, others for competition, and plenty do it just to enjoy the simple act of moving.
But like any skill, you can improve the experience and results with practice. Are you looking to challenge yourself or others? Maybe you’ve hit a plateau with your current pace and are wondering how to push through. It might be time to check in with your training and see if you can sustain a solid, respectable pace.
The 8-minute mile is a great benchmark to strive for. Maintaining this pace during a marathon would have you finishing the 26.2 miles in just under three and a half hours—placing you in the top 25% to 30% of runners. Many military and law enforcement fitness tests outside marathons include a 1.5 or 2-mile run. Running an 8-minute mile pace would put you comfortably in the middle of the pack.
Whatever your motivation, aiming for an 8-minute mile is a worthy challenge. Here’s a training plan to help you achieve that goal.
Weekly Plan to Get an 8-Minute Mile
Achieving an 8-minute mile requires a well-structured training routine to improve your speed, endurance, and overall running form. Here’s a detailed weekly plan to help you gradually shave off time and run more efficiently while maintaining a healthy, balanced body.
Monday: Strength Training
Dedicating one day a week to strength training can significantly enhance your running performance by building strength and functional muscle. When the total training volume is sufficient, it helps develop essential muscles for running, such as the legs, upper body, and core. A strong runner isn’t just about fast legs but a balanced, powerful body.
Yusuf Jeffers, a coach at Mile High Run Club, emphasizes the importance of strength training for runners:
“There is usually an improvement in time when a training period is devoted to strength training. Compound lifts like barbell back squats and unilateral work like lunges are good for developing leg muscles. Not just the quads but also the hamstrings and glutes. Muscles don’t work in isolation.”
He also highlights the importance of core workouts:
“Core strength workouts are of great utility. The trick is to integrate improvements in leg strength and have it expressed as power. Core strength helps maintain posture, which ultimately leads to faster times.”
Sample Strength Workout:
Back Squat: 3 sets of 8-12 reps (Focuses on overall lower-body strength, targeting quads, hamstrings, and glutes)
Walking Lunge: 3 sets of 8-12 reps (per leg) (Unilateral movement that strengthens balance and leg muscles)
Pull-Up: 3 sets of 8-12 reps (Great for upper body and back strength)
Single-Arm Dumbbell Row: 3 sets of 8-12 reps (per arm) (Develops upper back and shoulder muscles)
Shoulder Press: 3 sets of 8-12 reps (Targets the shoulders and upper body strength)
Dip: 3 sets of 8-12 reps(Works triceps and chest)
Push-Up: 3 sets of 8-12 reps (A classic full-body exercise that targets chest, shoulders, and core)
Cable Woodchopper: 3 sets of 8-12 reps (A core workout focusing on rotational strength)
Scissor Kick: 3 sets of 8-12 reps (Targets lower abdominal muscles, crucial for core stability during running)
Incorporating this strength workout once a week will help you develop the muscles necessary to improve your running performance. You’ll notice improved posture, power, and overall endurance, all essential to faster running times.
Tuesday: Speed Workout
Speed workouts aim to enhance your ability to maintain a faster pace for longer distances, improving your overall running efficiency. On this day, you’ll focus on running short, intense intervals that push you to work just below your anaerobic threshold. This will help build both your speed and stamina.
Speed Workout:
Run 400 meters for 4 to 6 sets. Rest for 2 minutes between each run.
Use a submaximal stride for this workout, meaning you’re pushing yourself but staying just below your anaerobic threshold. It should feel challenging, but not to the point where you’re gasping for breath at the end of each interval. You should be able to maintain good form throughout.
The goal is to improve your speed without exhausting yourself too early so you can consistently complete each 400-meter run at a steady, strong pace. As you progress, aim to reduce rest times or increase the number of intervals. This workout is key to building the pace and endurance required for an 8-minute mile.
Wednesday: Active Recovery
Active recovery is essential to any training plan, helping your body recover while maintaining movement. It’s a middle ground between a high-intensity workout and a day of complete rest. This day allows your muscles to heal and rebuild, which improves overall performance and prevents injury.
Active Recovery Plan:
Light Cardio: Choose one of the following activities:
A 30-minute walk at a comfortable pace
A slow jog for 20-30 minutes
Cycling or swimming at a leisurely, relaxed pace for 30 minutes
These activities promote blood flow to your muscles without putting extra strain on them, helping to speed up recovery.
Flexibility Work: Spend additional time on stretching exercises to improve flexibility and reduce stiffness.
Long, deep stretches focus on key muscle groups like hamstrings, quads, calves, and hips. Hold each stretch for 30-60 seconds.
Attend a Yin yoga class or follow a guided session online. Yin yoga focuses on deep stretching and holding poses for longer periods, greatly enhancing flexibility and aiding in recovery.
Active recovery aims to keep your body moving without placing too much stress on it. This allows for muscle repair and improved flexibility, which is vital for preventing injuries and staying on track with your running goals.
Thursday: Tempo Run
A tempo run is designed to help you develop stamina and learn to maintain a challenging pace over a longer distance. The goal is to run at a “comfortably hard” pace that you can sustain for the entire run without slowing down. This type of workout improves your endurance, lactate threshold, and mental toughness, all essential for hitting an 8-minute mile.
Tempo Run Plan:
Distance: Start with 2-3 miles at a consistent, challenging speed. As your running fitness improves, gradually increase the distance to 4-5 miles while maintaining a steady tempo.
Pace: Aim for a pace that is just a bit slower than your target race pace but still challenging. You should be able to speak a few words, but holding a whole conversation would be difficult.
Cadence Target: To run an 8-minute mile pace, many runners aim for a cadence of 180 steps per minute (or three steps per second). This is a common target to improve efficiency and speed. Over time, work on reaching this cadence as part of your tempo run.
Additional Tip:
To help maintain a consistent pace, try listening to music designed for tempo runs. Playlist Recommendation: Check out the “Running Tempo Mix” playlist on Spotify by Nike Women, or search for BPM-specific playlists (180 BPM for an 8-minute mile) on your favorite music streaming service. The rhythm of music can help you stay on tempo and keep a steady pace throughout your run.
Friday: Active Recovery
After a week of intense training, taking another day for active recovery is essential to allow your body to recuperate. Active recovery allows your muscles to heal while still keeping them engaged, helping to prevent stiffness and fatigue. This day should focus on low-impact activities and flexible work, promoting both relaxation and gentle movement.
Saturday: Endurance Run
The endurance run is critical for building stamina, mental toughness, and aerobic capacity. It helps your body adapt to running longer distances, preparing you for more intense sessions like tempo runs and speed work. While this is your longest run of the week, it’s not about speed but instead maintaining a steady pace and gradually increasing your distance over time.
Endurance Run Plan:
Distance: Start with a 3-mile run. Aim to increase the distance by half a mile to a mile each week, eventually working your way up to 20 miles. The primary focus is building your endurance base, so take your time progressing.
Pace: Keep your pace between active recovery and tempo pace. It should be comfortable enough that you can speak in complete sentences but still challenging enough to keep your heart rate elevated. This run is about maintaining a steady, sustainable pace, not pushing for speed.
Conversation Test: Throughout the run, you should be able to carry on a conversation without gasping for breath. This ensures you stay within the aerobic zone, which is crucial for endurance development.
Endurance Building Tips:
Focus on breathing rhythm and posture throughout the run to conserve energy.
Pay attention to hydration and nutrition if your run lasts longer than 60-90 minutes.
Mentally, this run will challenge you to stay focused for longer periods, so try to break the distance into smaller milestones or mentally focus on form and rhythm.
Sunday: Rest Day
Today is all about recovery. No training, no running, and no lifting. Rest days are crucial for your body to repair muscles, restore energy levels, and prevent burnout. Giving yourself a full day off ensures that you come back more vital and energized for the upcoming week of training.
What to Do on Rest Day:
Relax: Take it easy and give your body a break from intense physical activity. You’ve worked hard throughout the week, so let your muscles fully recover.
Eat Nutritious Food: Focus on eating well-balanced, nutrient-dense meals. Prioritize:
Protein for muscle repair and recovery
Carbohydrates to restore glycogen levels
Healthy fats for overall energy
Plenty of fruits and vegetables for vitamins and minerals
Hydrate: Make sure you’re drinking enough water throughout the day to keep your body well-hydrated as it recovers.
Sleep Well: Restorative sleep is essential for full recovery. Aim for 7-9 hours of quality sleep to allow your body to rebuild and recharge.
Enhance Your Form, Boost Your Speed
Achieving an 8-minute mile pace is a significant milestone for any non-professional runner. It demonstrates that you’re starting to close the gap between casual running and more specialized performance. Even if running isn’t your primary focus, dedicating some time to improving your form and efficiency can benefit other aspects of fitness, such as enhancing your aerobic conditioning, which is helpful for activities ranging from high-rep weight training to recreational sports like softball.
Just like mastering a complex lift like the deadlift, refining your running technique can yield better results and lower your risk of injury. Surprisingly, while many people dedicate time to learning proper lifting form, they often neglect the finer points of running form, even though it can make a massive difference in both performance and long-term joint health.
1. Drive Your Knees Forward
Many runners mistakenly focus on kicking their legs back with each stride. Instead, prioritize driving your knees forward with each step. This action increases your stride length and activates your hip flexors and core, both critical for efficient, powerful running.
Form Tip:
To reinforce this movement, incorporate drills such as:
Standing high-knee drills: Focus on bringing your knees up to waist level in a controlled motion, emphasizing forward movement.
Marching in place: During your warm-up, practice this to get your body accustomed to the knee-forward motion, which improves stride efficiency and prepares your muscles for a strong run.
2. Make Contact with the Balls of Your Feet
When running, aim to strike the ground lightly and quickly. You want to avoid a heavy, jarring heel strike, which can slow you down and increase the risk of foot and ankle issues. Instead, focus on making contact with the balls of your feet. This promotes a quicker, more efficient stride and helps reduce impact on your joints.
Most modern running techniques emphasize this midfoot or forefoot strike, as it allows for better energy transfer and more efficient forward motion.
Form Tip:
To check your form, have a friend watch you run or record yourself. If you notice you’re striking with your heel first, gradually work on shifting forward to land on the balls of your feet.
While reviewing your form, assess whether you are pronating (rolling toward the big toe) or supinating (moving toward the pinky toe). Maintaining a neutral foot position can prevent long-term foot and ankle problems.
Check your shoes: The wear patterns on the bottoms of your running shoes can be a clear indicator. Excessive wear on the inner edge signals pronation, while wear on the outer edge suggests supination.
3. Run with Your Upper Body
Running efficiently isn’t just about leg movement—your upper body is crucial in driving your performance. To maximize speed and efficiency, engage your whole upper body. Start by leaning forward slightly with your hips, chest, and ears in front of your ankles. This forward lean helps propel you forward with less effort.
Your arm swing is equally important:
Swing your arms like pendulums in sync with your legs.
Keep your forearms close to your sides and avoid crossing them over your body.
Your arms should be bent at about 90 degrees, and your hands should stay relaxed.
Keep your head and chest up by looking ahead at a point 50 to 100 feet in front of you. This will keep your upper body engaged and in alignment.
Form Tip:
Maintain a tall posture, avoiding any forward bending at the waist. If you start to slouch or collapse forward, it can negatively affect your form, slow you down, and lead to potential injury. Proper posture helps align your body for more efficient movement and a smoother run.
Cue 4 — Keep Your Core Engaged
Your core is the foundation of good running form. It helps maintain an upright posture, stabilizes your body, and ensures efficient breathing. As you run, focus on engaging your core muscles by slightly tightening your abs, which helps prevent excessive side-to-side movement or over-rotation of your upper body.
If you notice your shoulders tilting or your torso rotating too much, it’s a sign that your core may be too relaxed. A robust and stable core helps you maintain alignment, making your stride more efficient and reducing unnecessary energy loss.
Form Tip:
Practice breathing in tempo while keeping your core engaged. Count your steps as you inhale and exhale, focusing on consistent breathing without losing core tension. Start slowly and experiment to find your optimal rhythm (e.g., three steps per inhale, three steps per exhale). This will improve your breath control and core stability over time.
