How To Run a Faster Mile (Complete 4-Week Training Plan + Expert Tips) скачать в хорошем качестве

How To Run a Faster Mile (Complete 4-Week Training Plan + Expert Tips)

Looking to run your fastest mile ever? Whether you’re chasing a sub-10 or sub-5, this episode of the Marathon Handbook Podcast is your complete guide to mastering the mile! 🕒 Timestamps / Chapters: 00:00 - Intro: The Fastest Mile Challenge 01:00 - Why the Mile Is the Most Romantic Running Distance 02:30 - The History of the Mile and Roger Bannister’s Legacy 06:00 - Mile vs. 1500m: Why the Confusion? 09:00 - The Magic of Breaking Barriers in Running 12:30 - Why the Mile Still Matters in 2025 14:00 - World Records and Why They Stand So Long 16:20 - The Science of the Mile: Physiology and VO2 Max 20:00 - Is the Mile the Hardest Race? Debate Time! 23:00 - How to Train Your Body to Run Your Fastest Mile 25:45 - Why Aerobic Training Still Matters for the Mile 27:00 - 4–6 Week Mile Training Plan Overview 29:00 - Week 1: Broken Mile Workout (Mile Pace Intervals) 32:30 - Week 2: VO2 Max and Cruise Intervals (1K Repeats) 36:00 - Week 3: Flying 200s for Speed 41:00 - Balancing Recovery and Intensity 43:30 - Week 4: Mile Time Trial and Race Day Tips 46:00 - Benchmark Mile Times: What Should You Aim For? 48:30 - Personal Stories: Our Current Mile Fitness Levels 51:00 - The Dog Who Ran a 4:28 Mile 54:00 - Beer Mile World Record and Other Stunts 56:00 - Will We Take the 4-Week Mile Challenge Ourselves? 58:00 - Training Plan Recap + Where to Find It 59:00 - Upcoming Guides and Videos from the Team 01:01:00 - Wrap-Up We dive deep into: • The fascinating history of the mile and its legendary mystique • Why running a mile is the perfect summer running project • How to structure a 4–6 week training block for big results • Three essential mile-specific workouts explained • Mile benchmarks to aim for based on your ability level • The science behind peak mile performance • Personal stories from the hosts—including running a mile with a dog! Whether you’re a beginner or a sub-elite, we’ve got the tips, tactics, and training insights to help you hit your PR and understand why the mile remains one of the most iconic distances in running. 📌 Chapters below for easy navigation! 👉 Subscribe to the Marathon Handbook Podcast on your favorite platform 🎧 Listen wherever you get your podcasts: https://www.marathonhandbook.com/podcast 📲 Follow us on Instagram:   / marathonhandbook   📰 Sign up for our daily newsletter: https://www.marathonhandbook.com/subs... #MileTraining #FastestMile #RunYourBestMile #MarathonHandbook #RunningTips #MilePR #TrackTraining #4WeekPlan #VO2max #ThresholdTraining #DistanceRunning #Sub5Mile #RunningGoals #RunFaster