Here’s Exactly How To Run Your Fastest Mile

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You can slash seconds off your best mile time without constantly pounding the pavement. “To quicken your pace you need to awaken your posterior chain,” says David Siik, creator of Equinox Precision Running in Los Angeles. That’s the group of muscles, tendons and ligaments on your backside—like the glutes and hamstrings—which many runners neglect. “A sleepy posterior chain puts undue stress on your joints,” he says. “It also diminishes the power on liftoff as you propel yourself forward.” Strengthening these muscles will increase power, maximize your stride efficiency and lower your risk for injury. Try combining the strength training moves below into a circuit, running half a track (200 meters) between each one. “This method will build the strength and endurance needed to absolutely crush your mile time,” Siik says.

Here’s the 30-day strength and speed plan Siik created to help you run your fastest mile yet. 

You’ll Need: Space to run

Do: 3 sets, 2 times weekly (plus regular runs)

1. Hopscotch Jump

Stand with feet slightly wider than shoulder-width apart. Imagine a 1-foot square in front of you. Quickly hop feet together to center of square, then spread feet as you hop back. Hop to center, then spread feet as you hop forward. Continue for 1 minute.

2. Fly Girl

Lie facedown with arms in front of you. Lift right arm and left leg at least 6 inches for 1 count. Lower, switch sides and repeat for 1 rep. Do 10 reps.

3. Single-Leg Glute Bridge

Lie faceup with feet flat, arms at sides. Lift hips and extend right leg to sky. Keep leg extended as you lower and lift hips for 1 rep. Do 12 reps. Switch sides; repeat.

4. Knee-Tuck Jump

Stand with feet slightly wider than hip-width apart. Squat, keeping knees over toes and arms at sides. Jump, bringing knees to chest and landing in a squat for 1 rep. Do 10 reps.

5. Push and Dash

Start in a high plank. Do 15 push-ups, then sprint 100 meters (about the length of a football field). Rest 30 seconds.

6. Bounding

Run normally, then exaggerate your stride, pushing up as well as forward. Continue for 100 meters.

This article originally appeared in the September 2016 issue of SELF. For more from the September issue, subscribe to SELF and download the digital edition. This full issue is available August 9 on national newsstands.

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