How To Run Your Fastest Mile Ever (Complete 4-Week Training Plan + Expert Tips)

Ready to run your fastest mile ever? In this episode of the Marathon Handbook Podcast, we dive headfirst into the magic and mystery of the mile—why it’s such a romantic and enduring distance for runners of all levels (01:00), the difference between the mile and 1500m (06:00), and the story behind Roger Bannister’s legendary sub-4 performance (02:30). We explore how breaking barriers—like the 4-minute mile or sub-10 mile for beginners—can shift what’s considered humanly possible (09:00), and why the mile still holds powerful cultural cachet in the running world (12:30). From there, we get into the science behind running a mile fast (16:20), including VO2 max, aerobic vs anaerobic systems, and why it hurts so much more than you’d expect (20:00). Is the mile harder than a marathon? We debate it (19:00). Then we break down a full 4–6 week training plan, including three key workouts: the Broken Mile (29:00), 1K cruise intervals (36:00), and Flying 200s (41:00). We discuss how to structure your training week, balance intensity and recovery (43:30), and race your time trial (46:00). You’ll also hear personal reflections on where each host currently stands in their mile journey (48:30), a wild story of running a mile with a dog that clocked a 4:28 (51:00), and the unbelievable world of the beer mile (54:00). We wrap by encouraging listeners to take on the mile challenge themselves—whether as a standalone summer project or as a way to boost long-distance performance (56:00). Plus, we’ve got links to helpful training guides for every level, from beginner to sub-5 aspirants (58:00). 👉 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: https://www.instagram.com/marathonhandbook 📰 Sign up for our daily newsletter: https://www.marathonhandbook.com/subscribe #MileTraining #FastestMile #RunYourBestMile #MarathonHandbook #RunningTips #MilePR #TrackTraining #4WeekPlan #VO2max #ThresholdTraining #DistanceRunning #Sub5Mile #RunningGoals #RunFaster