Fleet Feet Liberty Mile Training Tips

The 2020 Virtual Fleet Feet Liberty Mile is right around the corner and I am here with some training tips today to help you train for this event. If you recently participated in a DICK’S Sporting Goods Pittsburgh Marathon event, you will see that shifting focus from a largely aerobic event to a moderately anaerobic event is vastly different. That being said, I’m here to provide some tips to make your shift in training and ultimately, your performance at the 2020 Virtual Fleet Feet Liberty Mile fast, successful, and safe. 

Shift your attention

When preparing for a longer event like a half marathon or marathon, timeframes are completely different than a one-mile race. You need to shift your mindset from running in a 2+ hour event to a quick, burst of energy like this one-mile event. Toning down your mileage and shifting the format of your workouts will help establish this mindset and help you focus on the new goal ahead. 

Speed Work

For an event with such a short distance, sprint workouts are going to be very beneficial. Every seven to ten days should include a sprint workout at max effort to help you build the necessary speed and power to run your best race on event day. As you incorporate max effort sprints into your training, it is important to adequately warm-up, incorporate longer rest intervals between efforts and never do more than one sprint workout per seven to ten days. Hit your local track and give this workout a try: 

4 X 40-50 meter sprint

Rest 3 minutes between each rep

Form & Efficiency

It is more important for you to have good running form and mechanics so that you can reach faster speeds more quickly and efficiently for this shorter distance event. Good form will also help you sustain good posture and higher speeds for longer periods of time. Throw in some strides and formwork throughout your training so that gradually, your posture, cadence, and foot strike improve at higher speeds. 

Strength Training

As with any running event regardless of distance, it is important to strength train as you continue to work toward your goal. Becoming stronger for a one-mile race will pay dividends to your performance if you find a balance and routine that works for you. However, your intentions for strength training should surround strength and power with your repetitions for exercises living in the 8-12 repetition range. Any more repetitions than 12 takes you into the muscular endurance sphere. These three lower body exercises will help you kick it into overdrive at the 2020 Virtual Fleet Feet Liberty Mile: 

Bulgarian Split Squat

Front Squat

Romanian Deadlift

These practical tips will help you MOVE faster than ever for this year's Virtual Fleet Feet Liberty Mile!