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A sub-7:00 mile is fast — but completely achievable with consistent training.
The ability to run a mile under 7:00 signals a high level of cardiovascular fitness, a lower resting heart rate, and faster recovery after exertion.
A sub 7:00 mile will distinctly set you apart from the average adult.
Whether you’re chasing your kids, hiking, or just running late, being able to move quickly without gasping for breath makes life easier.
How to get there:
Train both long and short. Run 2–5 miles a few times per week to build your aerobic base. Mix in short sprints and interval training (e.g., 400m repeats). Time your runs every time you step outside to measure progress and adjust. The key with improving your running is consistency. You will get better at it is you run at a minimum of once a week. Try the Strava App, if you want track and record your runs.
The ability to do just one strict pull-up would set you apart from the average.
10? That would put you in elite company.
Pulling yourself up is one of the most primal, real-world tasks — whether climbing over something, hanging, or stabilizing your shoulders under load. It improves grip strength, posture, and upper-body durability.
How to get there:
Start with negatives (slow lower-downs) and banded or assisted pull-ups. Add in some accessory exercises with rows, curls, and scapular pull-ups. If you’re stronger, add weight to your pull-ups. Just like running, train this at a minimum of once per week to see consistent gains in strength. Not sure where to start? Negatives are a great way to improve pulling strength – for all skill and strength levels.
The squat and deadlift are foundational strength exercises that build real muscle and what we call, “absolute strength”. Achieving a 2x bodyweight lift shows you’ve built serious strength.
Being able to pick up a couch, carry someone in an emergency, or lower your risk of injuries from daily tasks — this level of strength carries over to real life.
How to get there:
Strength train 2–4x per week with progressive overload. Use a barbell and gradually increase the weight on the bar over time. Train these lifts in 3-5 reps at a time, slowly adding weight over time. Doing this will build your strength, muscle mass, and showcase real strength ability.
Strict pressing your bodyweight is a rare feat of upper body strength and stability. It demands solid core control, shoulder mobility, and raw pressing power.
Every time you lift something overhead — putting luggage in a compartment, loading a shelf, or playing with your kids — this skill translates. It also prevents shoulder injuries and promotes joint health.
How to get there:
Incorporate shoulder lifts such as the strict press, push press, and push jerk. Supplement these lifts with accessory exercises such as handstands and dumbbell presses. Improve your range of motion and mobility with thoracic openers, PVC pass throughs, and dead hang on a pull-up bar.
If you are reading this, at-home, with 0 equipment, you can start by improving your running ability. Start with a mile, and slowly build up the volume.
For a structured strength training program, book a no-sweat intro here to learn about how we can help you through small group or 1-on-1 coaching!.
Chat with a coach to learn more about what program will fit your lifestyle and your goals.
