How to Run an 8 Minute Mile: Achieve Your Speed Goals

An 8-minute mile is a goal that many runners aspire to achieve, as it represents a considerable level of fitness and speed.

Running an 8-minute mile means covering a mile distance at a pace of 7.5 miles per hour or 12 kilometers per hour, which can be quite challenging for most beginner to intermediate runners.

However, with proper training focused on strength, endurance and speed, it is possible to reach this milestone.

Incorporating speed workouts into your training plan is essential for improving your overall pace and enabling you to run a mile in just 8 minutes.

Strategically integrating these exercises once or twice per week can maximise the benefits of your training sessions while minimising the risk of overtraining or burnout.

Furthermore, working on your running cadence, strength training for your core and leg muscles, and building endurance through consistent mileage will set a strong foundation for achieving and maintaining an 8-minute mile.

Evaluate Your Current Fitness Level

Before you start working to run an 8-minute mile, you need to evaluate your current fitness level.

By assessing your baseline mile time and other factors, you can set appropriate goals and training plans to improve your speed.

Determine Your Baseline Mile Time

First, get an accurate measurement of your current mile time. This will serve as a starting point for your training journey. You can do this by going to a track or using a distance tracking app on your smartphone to measure out a mile. Run your best mile and record the time.

Make sure to warm up properly and maintain a consistent pace throughout the run. This baseline time will help you determine how much you need to improve in order to achieve an 8-minute mile. If you’re not accustomed to running, a new runner may take betweenΒ 12 and 15 minutes to finish a mile.

Consider your previous running experience, your current training routine, and your overall fitness level when evaluating your baseline mile time.

These factors may have an impact on how much time and effort it will take to reach the 8-minute mile goal. Below are some common fitness levels and their approximate mile times:

  • Average non-competitive runner: 9 to 10 minutes
  • Beginner runner: 12 to 15 minutes
  • Intermediate runner: 8 to 9 minutes
  • Advanced runner: 6 to 7 minutes

Understanding your current fitness level will help you set realistic goals and create a personalized training plan to run an 8-minute mile.

Develop a Training Plan

Incorporate Interval Training

Interval training is crucial to improving your speed and stamina. Aim to include speed workouts once or twice per week as part of your overall training plan. The following steps can help guide you through an effective interval workout:

  • 10-15 minutes of light jogging for warm-up
  • 400m lap running hard, at around 8 out of 10 for effort (Rate of Perceived Exertion)

Refer to this complete training guide for more detailed interval training recommendations.

Include Tempo Runs

Tempo runs are essential for maintaining a consistent pace during your mile. To achieve an 8-minute mile pace, you should aim to reach a cadence of 180 steps per minute or three steps per second. A steady pace can be maintained by listening to specific playlists, such as the Running Tempo Mix on Spotify.

Schedule Long Distance Runs

Long distance runs also play an essential role in your training plan, as they help build endurance for an 8-minute mile pace. Your training should ideally include 3-4 runs per week with a rest day between workouts. Depending on your current fitness level, preparing for an 8-minute per mile pace may take:

DistancePreparation Time
3.1 miles at any pace6-8 months
6.2 miles without transitioning to walking8-12 months

For more guidance on preparing for an 8-minute mile pace, visit this expert tips guide.

Section 4: Improve Running Form

Improving your running form is crucial when aiming for an 8-minute mile. Focusing on proper posture, stride and foot strike, and efficient arm swing can help you achieve this goal. Let’s dive into each sub-section to learn more about these aspects of running form.

Maintain Proper Posture

Good posture can improve your running efficiency and help prevent injuries. To maintain proper posture, keep your head up and look forward, not down at your feet.

Your chest should be slightly lifted, and your shoulders relaxed and aligned over your hips. Engage your core muscles to maintain a stable upper body when running.

Optimize Stride and Foot Strike

Your stride and foot strike play a significant role in achieving an 8-minute mile. Focus on landing directly beneath your center of gravity, as this can help increase efficiency and reduce injury risk.

Aim for a midfoot strike rather than a heel strike, letting your foot naturally roll forward with each step. Pay attention to your stride length, as overstriding can cause injuries and inefficiency. Finding your optimal stride length may take some practice, but it’s worth the effort.

Ensure Efficient Arm Swing

Arm swing helps maintain your balance and rhythm while running. To ensure an efficient arm swing, keep your arms at a 90-degree angle and swing them in a relaxed motion from the shoulder joint.

Avoid crossing your arms over your body or clenching your fists, as this can impede your efficiency and cause tension in the rest of your body.

Implementing these techniques to improve your running form will not only bring you closer to running an 8-minute mile but also make your overall running experience more enjoyable and efficient.

Prioritize Strength and Flexibility

One of the keys to achieving an 8-minute mile is to optimize your body’s capabilities by prioritizing both strength and flexibility in your training routine. With improved strength and flexibility, you enhance your running efficiency, reduce your risk of injury, and propel yourself closer to your goal.

Incorporate Strength Training

Strength training is crucial for building muscles that support proper running form and improve overall performance. Consider incorporating a few sessions each week, focusing on exercises that target your core, hips, and legs. Some effective exercises to include in your routine are:

  • Squats
  • Deadlifts
  • Lunges
  • Planks
  • Leg presses

With consistent strength training, you will notice improvements in your running posture and stride, making it easier to maintain an 8-minute mile pace.

Practice Proper Stretching

Flexibility is equally important for runners, as it helps to enhance your range of motion and reduce overall stiffness. Implement regular stretching sessions into your training plan, focusing on key areas like your calves, quads, hamstrings, and hip flexors. A consistent stretching routine may include:

  • Dynamic stretches before runs
  • Foam rolling to release muscle tightness
  • Static stretches after workouts or on rest days
  • Yoga or Pilates sessions to increase overall flexibility

By prioritizing both strength and flexibility in your training, you will build a solid foundation for achieving and maintaining an 8-minute mile pace.

Monitor Progress and Adjust

In order to successfully run an 8-minute mile, it’s crucial to monitor your progress during your training journey. By continuously evaluating your performance, you can determine whether adjustments are needed to improve your times and reach your goal.

Establish Milestone Checkpoints

Breaking down your goal into more manageable milestones can help you stay motivated and track your progress. For example, if you’re aiming for an 8-minute mile, you can set intermediate goals, such as reaching a 10-minute mile, a 9-minute mile, and finally, an 8-minute mile.

You can create a timeline to achieve each milestone, giving you a sense of progress and accomplishment. Remember to keep track of your times and evaluate your performance after each milestone, making adjustments to your training plan as needed.

Adapt Your Training Plan

As you progress through your training, it is important to adapt your plan in response to your own growth, strengths, and weaknesses.

This might involve running longer distances, incorporating speed work, or adding strength training exercises to your routine.

If you find that you’re not reaching your milestone goals within the expected time frame, consider assessing your current training plan and making necessary adjustments. This could involve:

  • Increasing your weekly mileage
  • Incorporating more interval training
  • Adding hill workouts to improve strength and endurance

By remaining adaptable and responsive to your own needs, you’ll continue to progress towards that elusive 8-minute mile. Keep in mind to listen to your body and nurture rest days, avoiding over-training or excessive fatigue.

Pre-Race Preparation

Implement Tapering Strategies

To achieve an 8-minute mile, it’s essential to reduce your training intensity in the days leading up to the race. Tapering is the process of gradually reducing your training volume to maximize your race performance.

During this period, focus on short, easy runs, and include some faster intervals to maintain your speed. Adjust your tapering strategy based on your personal needs and experiences, but ensure you give your body enough time to recover and adapt to the reduced training load.

Ensure Proper Nutrition and Hydration

Nutrition and hydration play a crucial role in your pre-race preparation. In the days leading up to the race, make sure to consume a balanced diet, including carbohydrates, proteins, and healthy fats. Carbohydrate loading can be particularly helpful in ensuring that your glycogen stores are full.

Some tips for pre-race nutrition include:

  • Consume plenty of complex carbohydrates, such as whole grains, fruits, and vegetables.
  • Avoid high-fiber and fatty foods that could cause gastrointestinal discomfort.
  • Include lean protein sources, such as chicken, fish, or beans to support muscle recovery and growth.

As for hydration, it’s essential to drink plenty of fluids to maintain your body’s water balance. Dehydration can negatively impact your performance and increase the risk of injury.

Monitor your urine color and aim for a pale yellow color, indicating proper hydration.

On race day, consume a light, easily digestible meal about 2 to 3 hours before the race.

This meal should be rich in carbohydrates, low in fiber, and include a moderate amount of protein. Avoid consuming any new foods or supplements that may upset your stomach.


Incorporating speed workouts into your training routine is essential for achieving the coveted 8-minute mile.

By dedicating yourself to regular practice and gradually building your strength, endurance, and speed, you can work towards this goal at a safe and healthy pace.

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