How Fast Can you Run a Mile?

The Run SMART Project, featuring Dr. Jack Daniels, is the Brooklyn Mile’s official coaching service and they are offering eight weeks of FREE and customized workouts to all registered participants.  Set a goal for yourself this summer, or bet with your friends as to how fast you can run the one-mile distance.  The official training guidance starts 8 weeks prior to the race on April 21. The deadline to sign up to receive any customized workouts is May 5. For those participating with questions about training, contact

Download the iPhone or Android versions of the VDOT O2 app to get notified when workouts are uploaded to your phone/training calendar each week. Each participant who accepts the invite will receive two speed workouts per week leading up to the race. On your mark, get set, let’s go!

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USATF Master Coach Dr. Jack Daniels

jack-daniels“Most runners go out too fast the first 400m of a mile, followed by major slowing down over the second 400m. Interestingly, most runners run the third 400m about equal to the second 400m (both of which are rather slow compared to the first 400), and then try to finish with a faster final 400m (or final 200m).

To maintain a better overall pace, try to run the first 400m at the pace that, if evenly paced, would be a second or two slower than your current best mile pace. Then, make a concerted effort for the second 400m to be 2-3 seconds faster than the first 400m. Interestingly, the third 400m still tends to duplicate the second 400m. Then, you have two strong 400s after a reasonable first 400m, rather than a couple poor 400s after going out too fast the first 400m. Now there is just 400m to go, so see what you have left.”