Fast Mile Summer — All the Details
A fast mile is one of the coolest things your body can do—but it doesn’t get nearly the love that a marathon does.
This all started with a simple question:
What if more runners chased a fast mile instead of a slow marathon?
How would that shift change running injuries, technique, fitness, body composition, or even someone’s relationship with running? It’s an interesting thought experiment—one we’re going to play out in real life.
Who It's For
This program is built for intermediate runners—people who’ve built endurance through 5Ks, half marathons, marathons, or even ultras but have never trained purely for speed.
You should have:
A good idea of what your current mile time is.
A specific mile time goal in mind.
When It Starts
Week 1 begins June 19
The first workout is a 6-minute test to determine your target training paces.
You can do this test any time between June 19–22.
We'll also be open for a group test on Saturday, June 21 at 9:00 AM.
Program Details
Runs June 19 through early August (8 weeks total)
Includes 2 interval workouts per week
Workouts are short, typically between 2000–4000m of total running
Ideally done on a track or the air runner treadmills at the gym, but there will be conversions to set up your watch for units in miles and/or time.
GAIN members will receive workouts via TrueCoach
Non-members will receive a downloadable PDF training plan
Still Racing This Summer?
Great—keep training for it!
This fast mile plan is an excellent complement to your longer-distance goals. With just two focused speed sessions each week:
You’ll improve your stamina and turnover
Your long runs stay intact
You can add volume through warm-ups and cooldowns
If you’ve never trained fast before, this might be the exact thing that helps you PR your next race.
How to Sign Up
👉 Sign up HERE
Non-members can register through the same link (a fee applies).
Save the Date
📍 Saturday, June 21 at 9:00 AM
Join us at the gym for the official Test Day.
We’ll walk through the GAIN Running Warm-Up, then knock out the 6-minute test to lock in your training zones for the program.
Got Questions?
Shoot me a message!
Let’s run fast this summer. 🏃♂️
Justin Miner
@justinminergain