FASTEST 1 MILE RUN (Track Time Trial) - That Running Guy

Aug 13, 2025

Intro

This is a quick summary of FASTEST 1 MILE RUN (Track Time Trial) from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Track time‑trial is the most reliable way to gauge a true mile performance; don’t rely on GPS alone.
After the mile, the session continues with a speed‑endurance block: 4‑minute recovery, then 10 × 200 m repeats with equal‑distance recovery.
Monitor metrics (HR, cadence, stride length) to see how your form changes – the runner noted a slight drop in cadence and a modest increase in stride length when fatigued.
Heel‑striking was identified as a form cue; working on a higher cadence or longer stride can help shave seconds off the mile.
Consistent speed work (intervals, repeats) and tracking progress on the same track will drive you toward a sub‑5‑minute mile.

Workout Example

Mile Time‑Trial + Speed‑Endurance

Warm‑up: 10‑15 min easy jog + dynamic drills.
Mile TT: Run 1 mile on a track at max effort. Aim for a target pace (e.g., 5:30 min/mile) and note HR, cadence.
Recovery: 4 min easy jog or walk.
Speed Set: 10 × 200 m fast repeats
- Run each 200 m at a pace ~10‑15 s faster than mile pace.
- Recover 200 m easy jog (or 30‑45 s) between repeats.
Cool‑down: 10 min easy jog.

Adjust the paces to match your current fitness – use the Pacing app to convert the target mile pace into interval speeds.

Closing Note

Give this mile‑time‑trial plus 200‑meter repeat session a try this week, and tweak the paces to fit your own recent runs. Track your numbers in the Pacing app, watch your cadence and stride evolve, and keep moving onward and upward! 🚀