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Mile Training Programme

A 1 Mile Program for Maximum Performance

A mile training program to break 4 minutes. The mile like any race distance is a specific distance, in this case 1609m. You have to train for 1609m not 1000m or 800m. The mile is 85% Aerobic and is therefore different to Any other race. The 800m is 60% Aerobic whilst the 400m is 43%.

The aerobic requirement WAS believed to be as follows: 100m - 100%, 200m 5%, 400m - 17%, 800m - 33% and the mile - 50%.

Mile Training Program

Advances in measurement techniques, including muscle biopsies and nuclear magnetic imaging have produced different results for the aerobic / anaerobic contributions to exercise than the classic values. These new studies, completed in the last ten years, have produced the new table below:

Event                       Anaerobic %                      Aerobic %

Mar                             1                                         99

10k                             3                                         97

5k                               6                                         95

3k                              12                                         92

Mile                            23                                         85

800m                         40                                         66

400m                         57                                         43

These values indicate the mile, is  much more aerobic based than was previously thought. These finding also match the applied results that many coaches of elite level milers have also noticed.


Run for 60mins @ 80% ( What ever distance you can cover at race speed in 50mins )


2 x ( 400  (30 rest)  800 (60rest) 400 (3min rest)) @ current mile speed.


Run for 45mins @ 80% ( What ever distance you can cover at race speed in 37mins )


4 x 900m @ Mile pace, 3mins rest


16 x 200m, between 400 and 800


5 x 1km @ Your  5km pace, 1min rest.


 Race or time trial.

If racing on day 7, then days 4, 5 and 6 would need to be changed.The above is an example only. Any schedule should be tailored to an individuals current training and fitness.  The speed at which an athlete trains ( for example 5 x 800m ) is dependent upon the athletes current speed. The velocity and intensity will vary according to the athletes development over a period of weeks. A schedule should be continually evolving as the athlete progresses. The above programme may not suit everyone and as such a programme should be written specifically for an individual athlete.

Achieving maximum performance

To achieve maximum performance, you must improve both your endurance and your speed. You can do this by either running more miles, running faster, or a combination of both.

The above training programme is a much more sophisticated training schedule than that offered to a novice or intermediate runners. To achieve full benefit from this programme, you should already be running 5 days per week, with a minimum of 40 miles per week or more, and have at least an understanding of the concepts of speed work.

The type of running required to improve your your Mile time

Opinions differ as to the preparatory work required leading up to the track season. Arthur Lydiard (NZ) advocated building up to 100 miles a week of steady running for 10 weeks, followed by six weeks of extensive, fartlek-type hill running. In stark contrast, Bannister did only 28 miles a week in the winter, most of it on an ash track, five laps to the mile, consisting mainly of 10 X 440 yds in 66secs, with 440 yds jog recovery in a fast two minutes. Each month the time for the repetitions was reduced by a second. He also did 3 x 1 miles on the track at 14:30 pace for 5km. He reached the stage when the 440 yd reps were being done in 56 secs. Lydiard's protege, Peter Snell, 16 years after Bannister's best time of 3:58.8 was to run 4.5 secs faster on three-and-a-half times the quantity of training.

The above paragraph is taken from

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