Fitness Friday #33: The Speedy Mile

Sometimes, I run. I’m a planner, so I like to know when I’m running, how long I have to run, and where I’m running.

But this fall, I haven’t planned any races (wedding is the big focus for now). So, I don’t have a definite distance that I need to run for race training. I do have a fun run planned during the NACAC Conference in San Diego. It’s set up like a race, so I guess we could call it a race.

That can get tricky. If there isn’t a plan, it can be easy to brush it to the side.

Enter: The Speedy Mile.

Like this morning, I use this technique when I know I probably should run, but I don’t want to run. Lately, I’ve been running M/W/F mornings, but not necessarily each time.

How does it work? Like prepping for a normal run, you tug on some workout gear, grab the iPod/phone, give a little pep talk in the bathroom mirror, and ready, set, GO! Run (or walk) your fastest for a mile.

In my neighborhood, I have a few mile-long courses mapped. I usually like to run by the water, but when it’s still dark so early in the morning, I feel better solo running in my neighborhood vs. solo running in the middle of nowhere.

You guys, this totally works. Even if you think you don’t have enough time to workout, I promise you have time for a speedy mile. You run as fast as you can (or jog, or briskly walk) for one mile. Then, you’re done. This might take you 7-15 minutes, and you can say why yes, I did run today.

The greatest thing about the speedy mile is that it keeps me focused on running and helps me set my pace for longer runs. If I know I can run one mile in 8 minutes, I can push myself to run a sub-25:00 5k (it’s just three speedy runs in a row. No biggie.).

Even better, sometimes when I’m out there “just to run a speedy mile” the adrenaline kicks in and, all of a sudden, I’ve run two miles! And why stop there? Three miles rounds it out for the win.

Give it a try. The only thing standing between you and motivation to workout could just be a speedy mile. Get moving!

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3 Responses to Fitness Friday #33: The Speedy Mile

  1. Natalie says:

    sometimes I run…sometimes I hide…sometimes I’m scared of you…

    Haha but in all seriousness speedy mile is worth it! I used to struggle with the whole idea that if I didn’t have enough time for a full workout I shouldn’t bother, but even a small workout is always worth it because only one mile is still better than no miles at all. 🙂

  2. Mary says:

    I love this! I actually used to do this in college but called it the “Hard Core Mile” (HCM!!)

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