3-4x One Mile (1600m) | Z5

10-15min warm-up (Z1-Z2)

3x 1.6km @ 5-10km power (Z4/5), 400m walk/jog

10-15min cool down (Z1-Z2)

Don’t let this workout fool you. It can be extremely challenging. Running above your threshold for a total of 4.8km is demanding for any runner, regardless of their abilities. The one-mile repeats aim to target your anaerobic energy system along with your speed endurance. This session is excellent for runners targeting a 5-10km race or in the final four weeks of their half marathon training.