Marathon Handbook Podcast
Marathon Handbook's weekly podcast covers everything you need to know about running, from wrapping your head around running your first 5K to qualifying for the Boston Marathon!
Each week, our team of editors chat about what's going on in the running scene, as well as timely training tips, the hottest new gear and tech, and what's happening at the world's biggest races. We'll cover everything from the Boston Marathon to the Barkley Marathons, often podding live from the most important moments in running!
Watch our video podcast each week on YouTube, and listen to it wherever you get your podcasts!
For inquiries: hi@marathonhandbook.com
Marathon Handbook Podcast
How To Run Your Fastest Mile Ever (Complete 4-Week Training Plan + Expert Tips)
Ready to run your fastest mile ever? In this episode of the Marathon Handbook Podcast, we dive headfirst into the magic and mystery of the mile—why it’s such a romantic and enduring distance for runners of all levels (01:00), the difference between the mile and 1500m (06:00), and the story behind Roger Bannister’s legendary sub-4 performance (02:30). We explore how breaking barriers—like the 4-minute mile or sub-10 mile for beginners—can shift what’s considered humanly possible (09:00), and why the mile still holds powerful cultural cachet in the running world (12:30).
From there, we get into the science behind running a mile fast (16:20), including VO2 max, aerobic vs anaerobic systems, and why it hurts so much more than you’d expect (20:00). Is the mile harder than a marathon? We debate it (19:00). Then we break down a full 4–6 week training plan, including three key workouts: the Broken Mile (29:00), 1K cruise intervals (36:00), and Flying 200s (41:00). We discuss how to structure your training week, balance intensity and recovery (43:30), and race your time trial (46:00).
You’ll also hear personal reflections on where each host currently stands in their mile journey (48:30), a wild story of running a mile with a dog that clocked a 4:28 (51:00), and the unbelievable world of the beer mile (54:00). We wrap by encouraging listeners to take on the mile challenge themselves—whether as a standalone summer project or as a way to boost long-distance performance (56:00). Plus, we’ve got links to helpful training guides for every level, from beginner to sub-5 aspirants (58:00).
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