How to Run an 8-Minute Mile Pace

Your body naturally knows how to run, right? You used to run around as a kid. If you are in danger, you can (hopefully) run away. While weightlifting has always been near and dear to many people, running is a universal language. Some people run for sport, for heart health, or just for fun.

However, like any skill, you can make your experience (and results) even better with a little tweaking. Do you want to be more competitive against yourself or others? Are you not picking up the pace and wondering how you can improve your time? It might be time to check in and see if you can maintain a decent speed.

Eight minutes per mile is the standard for high performance. If you maintain that pace for a marathon, you’ll complete 46.2 miles in under 3.5 hours, putting you in the top 25% to 30% of runners. In non-competitive situations, the majority of military and law enforcement agencies require physical fitness tests that include running 1.5 or 2 miles. At an 8 minute mile pace, you’re guaranteed to score in the middle of the pack.

Whatever the reason, it’s an important goal to strive for. Here’s a training plan to get you there.

Weekly plan to earn 8 minute miles

To start running more efficiently and reduce running time, you need a detailed program. Here’s a plan to reduce your running time and keep your body balanced and healthy.

Monday

strength training

If your total training volume is sufficient, you can build strength and functional muscle even with a full day of intensive weight training. (1) Full-body training helps runners strengthen their legs, upper body, and core. These are all essential elements to becoming a strong runner.

“When you devote your training period to strength training, you usually see time savings,” says Yusaf Jeffers, coach at Mile High Run Club. “Compound lifts like barbell back squats and unilateral exercises like lunges are great for developing leg muscles, not just your quads, but your hamstrings and glutes as well. No muscle works in isolation.”

“Core strength training is also very helpful. The trick is to integrate leg strength gains and translate them into power. Core strength helps maintain posture, all of which ultimately lead to faster times.”

strength training sample

Tuesday

speed training

Do 4-6 sets of 400 meters, with 2 minutes of rest between each run.

Use a stride less than or equal to the maximum value. This means working just below your anaerobic threshold rather than at full capacity. Even though each run is difficult, you shouldn’t be completely out of breath.

Wednesday

active recovery

Active recovery is a hybrid of a day of serious training and complete rest. This can be a 30-minute walk, slow jog, or other light aerobic exercise at a comfortable pace. Also, spend time doing exercises to improve your flexibility, such as long deep stretches or yin yoga classes.

Thursday

tempo run

A tempo run is a distance run performed at a tempo or speed that can be maintained for the entire duration. Start with 2-3 miles at a steady speed. As you improve your running, aim for a faster tempo and eventually increase your run up to 5 miles.

To achieve an 8-minute mile pace, most runners need to reach 180 steps per minute, or 3 steps per second. Think of it as your ultimate goal.

tips: To keep up the tempo and keep a consistent pace, listen to Nike Women’s Running Tempo Mix playlist on Spotify. Depending on your desired speed and pace, you can also search for BPM-specific playlists on many music streaming services.

Friday

active recovery

Take one more active recovery day for recovery work. Do another 30 minutes of light cardio followed by more flexibility exercises.

Saturday

endurance run

This should be your longest run of the week to increase your overall endurance and push your physical and mental limits. Maintain a speed between the “active recovery” speed and the “tempo” speed. You should be able to speak in sentences during this run. Start with 3 miles and increase the amount each week, eventually increasing to 20 miles.

Sunday

rest

No training, no running, no lifting. Take a day off, eat nutritious food, and recuperate for the week ahead.

Improve your form and increase your speed

Achieving an 8-minute mile pace is a respectable accomplishment, even for non-professional runners. It’s a sign that we’re starting to bridge the gap between recreational and professional performance.

Even if you’re not an avid runner, allocating training time to improve your running will strengthen your foundation in aerobic conditioning, which will be beneficial for everything from high-rep weight training to base running at your local recreational softball game.

As with any exercise or skill, improving your technique will give you better results and reduce your risk of injury. The deadlift is considered a relatively complex exercise that requires the coordination of multiple muscles, so most people will take the time and energy to learn how to do it properly.

However, many of these people just start running, paying little attention to the factors that can have a huge impact on how their run feels and, more importantly, how their body responds depending on the distance covered. Here are some of the most important tips to help you run more efficiently. This will save you time and reduce wear and tear on your joints.

Cue 1 — Bring your knees forward

Many people focus on kicking their legs back during the movement. Instead, focus on driving your knees forward with each step. This improves your stride length and helps activate your hip flexors and core, which are essential for optimal performance.

Form tips: To strengthen this type of knee-forward movement, incorporate knee-high standing drills and marches during your general warm-up.

Cue 2 — Touch the balls of your feet.

When you hit the ground while running, think about doing it lightly and quickly. You don’t want to hit your feet on the ground. Most modern running teachers no longer teach heel strikes. Placing your heels on the ground slows you down and can lead to foot and ankle problems.

Instead, they teach runners to strike the ground with the balls of their feet. Ask a friend to watch you run or set up a camera to record your form. If you’re fighting back with your heels, take your time to move your feet forward.

Form tips: As you review your form, notice whether your foot is pronated or supinated. If you find yourself shifting toward the big toe (pronation) or little toe (supination) instead of maintaining a neutral position, you may be at risk for future foot and ankle problems. You can also look at the wear pattern on the soles of your sneakers as an indicator.

Cue 3 — Run with your upper body

Running is more than just moving your legs. If you want to perform well, you need to move your entire upper body. Once you start running, remember to lean forward with your hips, chest, and ears in front of your ankles.

Look 50 to 100 feet ahead and keep your head and chest up. Swing your arms like a pendulum in time with your legs. Your forearms should go by your side instead of across your body, keeping your arms bent at about 90 degrees.

Form tips: Keep your posture high. Do not bend forward at the waist. If your upper body starts to collapse, your entire running form will collapse and your speed will drop.

Cue 4 — Keep your core focused

Your core is essential for keeping your posture straight and your breathing strong. Keep your core engaged and focus on lifting from your pelvis.

Keep your abdominal muscles tight enough to avoid swaying from side to side or rotating too much while running. If your shoulders tilt or rotate a lot when you run, it’s a sign that your core may be too relaxed and not fully engaged.

Form tips: Practice breathing in tempo without losing core tension. Count your steps as you breathe in and out, and try to maintain a steady pace of breathing. Start slowly and individually determine the optimal number of steps per breath.

running mistakes to avoid

Running may seem easy because technically anyone can do it at any time. However, to improve your time and become a better runner, you need to follow a structured routine. Running without a plan can lead to pain, injury, slower times, and wasted energy. The most common issues to avoid are:

running too much

This is not a question of technique, but of passion. When it comes to improving your running, some people think you should practice “more”, but some problems will resolve themselves along the way. This is not true.

Becoming a better, faster, and more efficient runner requires a balanced running program, just like any other fitness goal.

Avoid: Follow a well-planned and structured execution schedule (like the sample plan described earlier in this article). A comprehensive plan should include training times, varying distances, and cross-training days to build skills, balance training and recovery, and avoid injury.

Skip recovery

Trying to get better without resting and recovering can set you back in your training. Your body needs recovery days to repair your muscles, adapt your cardiovascular system, and refresh your nervous system.

If you try to go “full throttle, no brakes,” you won’t get to your goal any faster, and if you get injured along the way, you might be sidelined.

Avoid it: Make sure your training schedule includes rest days and recovery methods such as flexibility training to reduce pain and improve range of motion. (2)

benefits of running

Running has clear physiological and psychological benefits. These benefits are more pronounced when supported by proper recovery and other exercise.

cardiovascular health

Running is an aerobic cardiovascular activity that forces your heart and lungs to work harder. This action strengthens the heart and lungs, lowers the resting heart rate, and increases blood oxygen levels. Overall, this leads to improved cardiovascular health and reduced risk of cardiovascular disease. (3)

mental health

The “runner’s high” is thought to be the increased release of endorphins after a run. In this state, your brain releases feel-good chemicals in response to the meditative blood-pumping exercise you just completed. In fact, there’s a lot of science linking running to improved mental health. Some studies even suggest that consistent running may be as beneficial as pharmaceutical intervention. (4)

Additional research has shown a link between regular running routines and improved sleep, stating that a short run as little as two times a week can significantly improve deep sleep and reduce insomnia for some people.

Note: Please do not interfere with your current doctor’s orders. If you are taking prescription medications when starting or improving your running routine, let your doctor know and monitor your results.

fat loss

Aerobic exercise is a reliable way to lose fat. A simple walk is often an effective starting point. However, running has been shown to contribute more to fat loss and improved body composition than walking. (5)

Running programs have been shown not only to burn calories while running, but also to suppress your appetite and help you stick to the calorie-restricted diet you need to lose fat.

FAQ

Why do my feet hurt after running?

This can be caused by running too much or too fast for the foot and ankle structures to adapt. It could also be as simple as running in worn-out shoes that don’t protect against repeated impacts. Typically, running shoes should be replaced after 400 to 500 miles. Even a well-constructed shoe will begin to fail at that point and no longer provide the same level of cushioning and support as intended.

It is very important to pay attention to pain in the feet, especially in the feet. Foot pain can lead to an extremely painful condition called plantar fasciitis, which can affect foot function for years to come. Have an expert check your form while you run and help you correct your stride. Get shoes made specifically for running. Many shoe stores will analyze your gait to help you find the right shoe.

What are side stitches? Why are they added?

Several factors can cause side stitches, including the timing of previous meals, breathing patterns, and tightness of the ligaments around the diaphragm.

In general, stay hydrated before, during, and after your run. Work on developing a breathing pattern that is in sync with your stride while running. Eat a light meal 2-3 hours before your run. If you experience pain while running, instead of trying to run through the discomfort, stop and massage the area until the pain subsides.

Are you ready to run?

Are you inspired? good. Let’s tie the laces and go. Remember, you can’t get ahead by doing too much. If you want to really kick things up a gear and reach your goals, find a local 5K and sign up. Then mark your calendar, follow your plan, hone your technique, and start picking up your pace and reducing your time.

References

1. Ralston, GW, L. Kilgore, Wyatt, FB. Others. Effect of weekly training frequency on muscle strength improvement: A meta-analysis. Sports Med – Open 4, 36 (2018). https://doi.org/10.1186/s40798-018-0149-9
2. Sands, William & McNeill, Jenni & Murray, Stephen & Ramsey, Michael & Sato, Kimitake & Mizuguchi, Satoshi & Stone, Michael. (2013). Stretching and its effects on recovery: A review. A journal about strength and conditioning. 35.30-36. 10.1519/SSC.0000000000000004.
3. Lee, DC, Pate, RR, Ravi, CJ, Sui, X., Church, TS, & Blair, SN (2014). Leisure-time running reduces the risk of all-cause and cardiovascular mortality. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
4. Oswald, F., Campbell, J., Williamson, C., Richards, J., and Kelly, P. (2020). An in-depth review of the relationship between running and mental health. International Journal of Environmental Research and Public Health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
5. Williams PT (2013). 6. In a 2-year prospective follow-up study, running led to greater weight loss than walking. Medicine and Science in Sports and Exercise, 45(4), 706–713. https://doi.org/10.1249/MSS.0b013e31827b0d0a

Special thanks to Yusuf Jeffers of Mile High Run Club. If you’re running your first (or next) marathon, consider a professional marathon training program.

Featured Image: PeopleImages.com – Yuri A / Shutterstock