{"id":8983,"date":"2022-09-25T11:17:34","date_gmt":"2022-09-25T10:17:34","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8983"},"modified":"2023-10-08T16:23:29","modified_gmt":"2023-10-08T15:23:29","slug":"how-to-run-an-8-minute-mile","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/","title":{"rendered":"How to run an 8 minute mile: 8 ways to run faster"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:239.81264637002%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>An 8 minute mile is a goal for many runners looking to increase their speed and achieve their next PB.<\/p>\n\n\n\n<p>While it is seen as a challenging goal for many, an 8 minute mile is by no means impossible.<\/p>\n\n\n\n<p>With the right training, motivation and mindset, many runners achieve this milestone. <\/p>\n\n\n\n<p>So how exactly do you run an 8 minute mile, and what&rsquo;s the best way to train for it?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How fast is an 8 minute mile?<\/li>\n\n\n\n<li>Is an 8 minute mile good?<\/li>\n\n\n\n<li>Are you ready to run an 8 minute mile?<\/li>\n\n\n\n<li>How to run an 8 minute mile: 8 ways to run faster<\/li>\n\n\n\n<li>4 speed training workouts to help you run an 8 minute mile<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-427x1024.png\" alt=\"8 minute mile\" class=\"wp-image-9627\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-427x1024.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-125x300.png 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-768x1843.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-400x960.png 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-450x1080.png 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-500x1200.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-150x360.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100.png 800w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"427\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20427%201024'%3E%3Crect%20width='427'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"8 minute mile\" class=\"wp-image-9627 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-427x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-427x1024.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-125x300.png.webp 125w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-768x1843.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-400x960.png.webp 400w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-450x1080.png.webp 450w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-500x1200.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100-150x360.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/10\/8-minute-mile-100.png.webp 800w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How fast is an 8 minute mile?<\/strong><\/h2>\n\n\n\n<p>You may be wondering: &ldquo;How many mph is an 8 minute mile?&rdquo;<\/p>\n\n\n\n<p>In order to run an 8 minute mile, you need to be running at 7.5 miles per hour. This is equivalent to 12 kilometres per hour.<\/p>\n\n\n\n<p>An 8 minute mile in kilometres is 4 minutes and 58 seconds per kilometre.<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/walking-2-miles-a-day\/\" data-type=\"post\" data-id=\"8958\">Running 2 miles a day: 12 benefits + how to start <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is an 8 minute mile good?<\/strong><\/h2>\n\n\n\n<p>Yes! Running an 8 minute mile is seen as a challenging but achievable goal for many runners.&nbsp;<\/p>\n\n\n\n<p>On average, it takes a relatively fit, non-competitive runner 9 to 10 minutes to run a mile.<\/p>\n\n\n\n<p>If you&rsquo;re new to running, it will take you roughly 12 to 15 minutes to run a mile as you will need time to build up your stamina and endurance.&nbsp;<\/p>\n\n\n\n<p>Elite runners can expect to run a mile in 4 to 5 minutes.&nbsp;<\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/running-5-miles-a-day\/\" data-type=\"post\" data-id=\"8438\">Running 5 miles a day: Pros and cons + 8 actionable tips <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-683x1024.png\" alt=\"8 minute mile\" class=\"wp-image-8984\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-683x1024.png.webp\" alt=\"8 minute mile\" class=\"wp-image-8984 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Are you ready to run an 8 minute mile?<\/strong><\/h2>\n\n\n\n<p>In order to run an 8 minute mile, you need to <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">build up your endurance, stamina and speed<\/a>.<\/p>\n\n\n\n<p>You will need to include a range of runs and workouts in your training in order to achieve an 8 minute mile.&nbsp;<\/p>\n\n\n\n<p>To give you an indication of how fast you need to run in order to run an 8 minute mile, here are the equivalent race times for the 5k, 10k, half marathon and marathon distances.<\/p>\n\n\n\n<ul>\n<li>Your <strong>5k pace<\/strong> needs to be at or under <strong>8:34 minutes per mile<\/strong> \/ 5:19 minutes per kilometre.<\/li>\n\n\n\n<li>Your <strong>10k pace<\/strong> needs to be at or under <strong>8:56 minutes per mile<\/strong> \/ 5:33 minutes per kilometre.<\/li>\n\n\n\n<li>Your <strong>half marathon pace<\/strong> needs to be at or under <strong>9:20 minutes per mile<\/strong> \/ 5:48 minutes per kilometre.<\/li>\n\n\n\n<li>Your <strong>marathon pace<\/strong> needs to be at <strong>9:44 minutes per mile <\/strong>\/ 6:03 minutes per kilometre.<\/li>\n<\/ul>\n\n\n\n<p>Here is a breakdown of equivalent race paces by distance:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Race distance<\/strong><\/td><td><strong>Race time<\/strong><\/td><td><strong>Pace per mile<\/strong><\/td><td><strong>Pace per km<\/strong><\/td><\/tr><tr><td>1 mile<\/td><td>08:00<\/td><td>08:00<\/td><td>4:58<\/td><\/tr><tr><td>2 miles<\/td><td>16:48<\/td><td>8:24<\/td><td>5:13<\/td><\/tr><tr><td>3 miles<\/td><td>25:38<\/td><td>8:33<\/td><td>5:19<\/td><\/tr><tr><td><strong>5k (3.1 miles)<\/strong><\/td><td><strong>26:36<\/strong><\/td><td><strong>8:34<\/strong><\/td><td><strong>5:19<\/strong><\/td><\/tr><tr><td>4 miles<\/td><td>34:47<\/td><td>8:42<\/td><td>5:24<\/td><\/tr><tr><td>5 miles<\/td><td>44:03<\/td><td>8:49<\/td><td>5:28<\/td><\/tr><tr><td><strong>10k (6.2 miles)<\/strong><\/td><td><strong>55:28<\/strong><\/td><td><strong>8:56<\/strong><\/td><td><strong>5:33<\/strong><\/td><\/tr><tr><td>10 miles<\/td><td>1:31:51<\/td><td>9:11<\/td><td>5:42<\/td><\/tr><tr><td><strong>Half marathon (13.1 miles)<\/strong><\/td><td><strong>2:02:23<\/strong><\/td><td><strong>9:20<\/strong><\/td><td><strong>5:48<\/strong><\/td><\/tr><tr><td><strong>Marathon pace (26.2 miles)<\/strong><\/td><td><strong>4:15:10<\/strong><\/td><td><strong>9:44<\/strong><\/td><td><strong>6:03<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Here is a breakdown of equivalent training paces by workout type:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Workout type<\/strong><\/td><td><strong>Pace per mile<\/strong><\/td><td><strong>Pace per kilometre<\/strong><\/td><\/tr><tr><td>Easy run<\/td><td>11:14 &ndash; 12:14<\/td><td>6:59 &ndash; 7:36<\/td><\/tr><tr><td>Long run<\/td><td>10:14 &ndash; 11:44<\/td><td>6:22 &ndash; 7:18<\/td><\/tr><tr><td>Speed workout<\/td><td>8:34 &ndash; 8:56<\/td><td>5:19 &ndash; 5:33<\/td><\/tr><tr><td>VO2 Max workout<\/td><td>8:25 &ndash; 8:34<\/td><td>5:13 &ndash; 5:19<\/td><\/tr><tr><td>Lactate threshold<\/td><td>8:56 &ndash; 9:18<\/td><td>5:33 &ndash; 5:47<\/td><\/tr><tr><td>Strides<\/td><td>7:30 &ndash; 8:00<\/td><td>4:39 &ndash; 4:58<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-use-negative-splits-to-race-faster-and-happier\/\" data-type=\"post\" data-id=\"13346\">How to use negative splits to race faster (and happier)<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How many calories will you burn by running an 8 minute mile?<\/strong><\/h2>\n\n\n\n<p>According to <a href=\"https:\/\/homework.study.com\/explanation\/running-at-a-pace-of-8-minutes-per-mile-burns-14-calories-minute-how-many-minutes-would-he-have-to-run-at-an-8-minutes-per-mile-pace-to-burn-off-the-calories-from-the-hamburger.html\" target=\"_blank\" rel=\"noopener\">research<\/a>, you can expect to burn 14 calories per minute by running at a pace of 8 minutes per mile.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">Do you burn more calories on your period? Your common questions answered<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-683x1024.png\" alt=\"8 minute mile\" class=\"wp-image-8986\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-683x1024.png.webp\" alt=\"8 minute mile\" class=\"wp-image-8986 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to run an 8 minute mile: 8 ways to run faster<\/strong><\/h2>\n\n\n\n<p>Now you know more about running an 8 minute mile, here are 8 ways to run a faster mile.<\/p>\n\n\n\n<p><strong>#1 Speed train<\/strong><\/p>\n\n\n\n<p>In order to increase your speed and achieve an 8 minute mile, you need to be doing speed workouts as part of your training routine consistently.<\/p>\n\n\n\n<p>Speed training like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">hill sprints<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a> will go a long way to help you achieve your goal.<\/p>\n\n\n\n<p>The more you train outside of your comfort zone, the more benefits you will see in your running performance and speed.<\/p>\n\n\n\n<p>More technically speaking, you need to boost your lactate threshold &ndash; that is the level at which the intensity of exercise causes lactate to accumulate in the blood at a faster rate than it can be removed.&nbsp;<\/p>\n\n\n\n<p>Aim to include at least two speed training sessions in your training plan each week.&nbsp;<\/p>\n\n\n\n<p>At the end of this guide, you will find four speed training workouts to help you run a faster mile.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Build up your endurance and stamina<\/strong><\/p>\n\n\n\n<p>You will still need to work on increasing your endurance and stamina as well as your speed when training to run an 8 minute mile.<\/p>\n\n\n\n<p>Don&rsquo;t forget about the long runs during your training as these will help to improve your overall fitness and aerobic capacity (also known as <a href=\"https:\/\/www.runwithcaroline.com\/running-vo2-max-charts\/\" data-type=\"post\" data-id=\"6659\">VO2 Max<\/a>).&nbsp;<\/p>\n\n\n\n<p>For runners with the goal of achieving an 8 minute mile, you should be running consistently each week, logging long runs in the range of 3 to 6 miles per week.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Strength train<\/strong><\/p>\n\n\n\n<p>Strength training helps you become a healthier and stronger runner in the long term.<\/p>\n\n\n\n<p>It helps you to build stronger muscles, bones and joints, and&nbsp; helps to ward off common running injuries.<\/p>\n\n\n\n<p>Start with bodyweight exercises like squats and lunges, then progress to weighted exercises.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;ve never done strength training before, then check out my <a href=\"https:\/\/www.runwithcaroline.com\/exercises-you-can-do-in-your-living-room\/\" data-type=\"post\" data-id=\"3410\">strength training guide for runners<\/a>.<\/p>\n\n\n\n<p><strong>#4 Stretch&nbsp;<\/strong><\/p>\n\n\n\n<p>Stretching and foam rolling should be integral to your injury prevention strategy.<\/p>\n\n\n\n<p>Runners are accustomed to that familiar stiff and sore legs feeling after a run.&nbsp;<\/p>\n\n\n\n<p>Stretching helps to prevent sore and stiff muscles, which decreases your chances of becoming injured.<\/p>\n\n\n\n<p>Ensure you incorporate a stretching routine in your training plan &ndash; done after a run as part of a cool down, and as a daily gentle stretching habit.&nbsp;<\/p>\n\n\n\n<p>Check out my guide on <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\" data-type=\"post\" data-id=\"2608\">the best cool down stretches to do after a run<\/a> for more information and tips.&nbsp;<\/p>\n\n\n\n<p><strong>#5 Take rest days seriously<\/strong><\/p>\n\n\n\n<p>Along with stretching, rest days are also another integral part of an injury prevention strategy.<\/p>\n\n\n\n<p>Training for an 8 minute mile can be gruelling, especially if you&rsquo;re new to running, so take rest days seriously and don&rsquo;t be tempted to skip them.&nbsp;<\/p>\n\n\n\n<p>They are crucial to allow your body to rest and repair itself after a run.<\/p>\n\n\n\n<p>A well-rounded training plan will include at least two rest days per week.<\/p>\n\n\n\n<p><strong>#6 Eat the right foods<\/strong><\/p>\n\n\n\n<p>When training for an 8 minute mile, it&rsquo;s important you fuel your body with the right foods to give it the energy it needs to keep you going on your runs.<\/p>\n\n\n\n<p>Carbohydrates are your best friend when it comes to training, as well as adequate amounts of protein, healthy fats and vitamins and minerals.<\/p>\n\n\n\n<p>Check out our guide on <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">what to eat before a run<\/a> for more information and tips.&nbsp;<\/p>\n\n\n\n<p><strong>#7 Stay hydrated<\/strong><\/p>\n\n\n\n<p>When you run, your body loses water and salt through sweat so it&rsquo;s important you replenish those fluids by drinking lots of water.&nbsp;<\/p>\n\n\n\n<p>If you don&rsquo;t replace these lost fluids, you risk dehydration which could lead to other ailments such as headaches and muscle cramps.&nbsp;<\/p>\n\n\n\n<p><strong>#8 Form healthy sleep habits<\/strong><\/p>\n\n\n\n<p>Sleep is incredibly important to daily life in general, but even more so when you&rsquo;re taking part in regular, often intense exercise.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/journals.lww.com\/acsm-csmr\/fulltext\/2017\/11000\/sleep_and_athletic_performance.11.aspx#:~:text=Improvements%20in%20sleep%20duration%20and,important%20area%20of%20further%20study.\" target=\"_blank\" rel=\"noopener\">2017 study<\/a>, improvements in sleep duration and quality improve reaction time, accuracy and endurance performance.&nbsp;<\/p>\n\n\n\n<p>In addition, poor sleep may increase the risk of injury and illness, reducing training availability and undermining overall health.&nbsp;<\/p>\n\n\n\n<p>Form healthy sleep habits and aim to get at least 8 hours of sleep each night.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/magic-mile\/\" data-type=\"post\" data-id=\"9004\">How to use Jeff Galloway&rsquo;s magic mile running test<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-683x1024.png\" alt=\"8 minute mile\" class=\"wp-image-8987\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-683x1024.png.webp\" alt=\"8 minute mile\" class=\"wp-image-8987 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/8-minute-mile-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 speed training workouts to help you run an 8 minute mile<\/strong><\/h2>\n\n\n\n<p><strong>#1 Interval training workout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> is a training method that combines periods of short, intense bursts of speed with slow recovery periods of mild activity like walking or jogging.&nbsp;<\/p>\n\n\n\n<p>Aim to run each interval at an intensity between 75% to 80%.<\/p>\n\n\n\n<ul>\n<li>Warm up for 5-10 minutes with dynamic exercises and light jogging.<\/li>\n\n\n\n<li>Run for 45 seconds at 75% intensity followed by 60 seconds of light jogging or walking.<\/li>\n\n\n\n<li>Repeat 3 times.<\/li>\n\n\n\n<li>Perform this workout twice a week, adding an extra interval cycle every 3 to 4 weeks.<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Fartlek training workout<\/strong><\/p>\n\n\n\n<p>&lsquo;Fartlek&rsquo; is a Swedish term for &lsquo;speed play&rsquo; and is essentially a blend of distance running and interval training.&nbsp;<\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek run<\/a> involves continuous running with periods of faster running mixed with periods of easy running.<\/p>\n\n\n\n<p>These intervals can either be measured by distance or time (e.g. run for 200 metres or 30 seconds).<\/p>\n\n\n\n<p>You can even use landmarks such as street lamps or post boxes as markers for your intervals, which arguably makes a Fartlek run all the more enjoyable.<\/p>\n\n\n\n<ol>\n<li>Use lamp posts as markers for your fast and easy runs.&nbsp;<\/li>\n\n\n\n<li>Run at a slow to moderate pace to the first lamp post, then pick up the pace in a fast run to the next lamp post.<\/li>\n\n\n\n<li>Repeat 5-6 times.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#3 Hill sprint workout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">Hill sprints<\/a> are a great way to increase your strength and power as a runner, as well as improve your endurance, stamina and V02 Max.<\/p>\n\n\n\n<p>If you&rsquo;re a beginner runner and you&rsquo;ve never attempted hill sprints before, then it&rsquo;s a good idea to start small and work your way up from there.<\/p>\n\n\n\n<ol>\n<li>Find a 4-8% grade hill (grade is the angle of the hill) and start at the bottom of the hill.<\/li>\n\n\n\n<li>Run up the hill for 60 seconds at your 5k pace.<\/li>\n\n\n\n<li>Jog or walk downhill to recover in between each sprint.<\/li>\n\n\n\n<li>Repeat 10-12 times.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>#4 Strides workout<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">Strides<\/a> (or &lsquo;striders&rsquo;) are short bursts of running at an accelerated speed.&nbsp;<\/p>\n\n\n\n<ol>\n<li>Start with a jog, build to about 95% of your maximum speed, then gradually slow to a stop.&nbsp;<\/li>\n\n\n\n<li>One stride should take you about 25-30 seconds depending on your running ability.&nbsp;<\/li>\n\n\n\n<li>Repeat 5-6 times. <\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>An 8 minute mile is a goal for many runners looking to increase their speed and achieve their next PB. While it is seen as a challenging goal for many, an 8 minute mile is by no means impossible. With the right training, motivation and mindset, many runners achieve this milestone. So how exactly do &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9302,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[115],"tags":[265,169],"mv":{"thumbnail_id":9302,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/6-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8983"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8983"}],"version-history":[{"count":10,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8983\/revisions"}],"predecessor-version":[{"id":13361,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8983\/revisions\/13361"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9302"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}