Measurement

Miles
Recommended Surface

Flat Road
Session Type

Standard Intervals

1 mile

Description

1 mile efforts. Best performed on a flat surface where you won’t need to cross any road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.

Introductory Variation Example

  1. Recovery – Walk for 2 minutes
  2. Repetitions – Aim for 2 efforts

Intermediate Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 4 efforts

Advanced Variation Example

  1. Recovery – Easy jog for 2 minutes
  2. Repetitions – Aim for 6 efforts

Notes

Warmup

Warm up with 10 – 15 minutes of running, take it easy and don’t worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching.

Cool Down

Cool down up with 10 – 15 minutes of easy running, again don’t worry about pace. The hard work is done! Finish with light stretching.

Articles

Short on time?

Not sure you can fit this session in with the time you have? Consider these tips:

  • Reduce the warm-up and cool-down. Don’t start this session without warming up though!
  • Reduce the number of repetitions and/or rest. Focus on quality over quantity!

Other Sessions