The Get Your Mile On Training Program presented by On Running is geared towards any runner, from beginner to advanced, who are looking to improve their speed, starting with the Mile! 

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Whether you want to learn how to add speed and track workouts into your training, or you want to use the summer to get faster in short distances before the longer races in the fall, we will help you improve your one mile time in this 8 week program! 

Along the way we’ll provide you with specific track, tempo, and fartlek workouts geared to improving your speed, motivation to keep you moving, guidance and advice, weekly group workouts, and educational clinics. Plus, you’ll have the camaraderie of others just like you!

Important Information:

• Information Session: Information Session over Zoom on June 8th at 7pm (RSVP here)
• Season Starts: Wednesday, June 14th at 6:30 pm (moved due to the Big Run 5k postponement, all subsequent workouts are on Tuesday nights!)
• Season Logistics:
  • Tuesday nights at 6:30pm at alternating track locations 
  • Optional workouts on Thursday mornings at 6am at Bean Traders in Durham
  • Also optional to join the Summer Miles program that meets on Saturday mornings at 7:00 am (registration separate)
• Goal Race: The Raleigh RunDown Downhill Mile on August 5th, 2023 (Saturday evening) as part of the Sir Walter Miler weekend of races - your program registration includes registration into Downhill Mile race! You'll receive in-field access to the professional races at Sir Walter Miler weekend and special swag thanks to program sponsor On Running!
• Cost: $100 if you register early (before June 1), price will increase to $115 on June 1st. Includes race entry!

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More Program Information:

We’ll hold our speed workouts on Tuesday nights at a local track (such as the Duke, McDougle or a High School tracks) as we move through all the speed workouts this season. All location information will be shared with you each week in our Program Newsletters, on our private Slack group, and can also be found on our Fleet Feet Calendar. The workouts will last about an hour to an hour and a half as we increase mileage throughout the season. 

In addition to the workouts there are educational clinics, motivational speakers, on-site physical therapists through our community partners, nutrition tips from local nutritionists and expert coaching/mentoring to help inspire and motivate you on this training journey.

What to expect at our Workouts:

Each week will have a slightly different focus - breathing, form, nutrition, etc. Below is an example workout and how our weekly topics are discussed during the training:

• Welcome/Announcements
• Weekly Topic (Mini-Form Clinic, Nutrition Sampling, Product Demonstration, etc.)
• Find your pace groups
• Group Dynamic Warmup
• Prescribed workout for the day (including a warmup and cooldown)
• Optional Cool down stretching with your group

Example Groups:

We'll have a variety of groups to help make sure there is a spot for everyone! Here is a general overview of our groups:

• 6-7 min/mile pace
• 7-8 min/mile
• 8-9 min/mile
• 9-10 min/mile
• 10-11 min/mile (includes Interval runners - 2 run/walk 1)
• 11-12 min/mile (Interval runners - 2 run/walk 1)
• 12-13 min/mile (Interval runners - 1 run/walk 1)
• 13+ (Interval runners - 1 run/walk 1)

Run/Walk Interval Running:

There are many benefits to using a run/walk method in your training. We encourage beginning runners to start using a Run/Walk interval in many of our training programs - it's a great way to get started. But using a Run/Walk interval is not just for beginners - it’s an excellent tool to help you build endurance and help you cross the finish line of your next race. Some of the benefits include:

• Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscle will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.
• Quicker recovery. With less wear and tear on the body comes quicker recovery after a run.
• Breaks up distances into manageable units. Running is as much mental as it is physical – especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 3 miles just seems impossible. But breaking it down by running for a set number of minutes, it’s much more manageable.
• Motivating for new runners. This method allows just about anyone to run any race they want. It doesn’t matter your age, weight, gender, or physical ability. You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.