Mile Time Trial & 200m Speed Session

Mile Time Trial & 200m Speed Session

Workout - Mile Time Trial & 200m Speed Session

  • 5min @ 8'00''/km
  • 1.6km @ 3'44''/km
  • 4min rest
  • 10 lots of:
    • 200m @ 7'00''/mi
    • 1min 24s rest
  • 5min @ 8'00''/km
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Intro

Here’s a breakdown of FASTEST 1 MILE RUN (Track Time Trial) from That Running Guy. The essentials so you can hit the track today. Watch the full video for the rest.

Key points

  • A track time trial is the most accurate way to measure 1-mile performance. GPS estimates aren’t reliable.
  • The session doesn’t end at the mile. There’s a speed-endurance piece: 4 minutes recovery, then 10 x 200 m repeats with equal-distance recovery jogs.
  • Watch your metrics (HR, cadence, stride length) for form shifts. In the video, cadence dipped slightly and stride lengthened as fatigue set in.
  • Heel-striking showed up as a form issue. Higher cadence or longer stride can shave seconds off.
  • Building speed through interval work on the same surface will get you closer to breaking five minutes.

Workout example

Mile time trial plus speed-endurance:

  1. Warm-up: 10 to 15 min easy effort plus dynamic mobility.
  2. Mile TT: 1 mile on the track at full effort. Aim for your target pace (e.g., 5:30/mile). Record HR and cadence.
  3. Recovery: 4 min easy (jog or walk).
  4. Speed set: 10 x 200 m repeats.
    • Each 200 m at around 10 to 15 seconds faster than your mile split.
    • Rest 200 m easy jog (or 30 to 45 sec) between reps.
  5. Cool-down: 10 min easy jog.

Adjust pace to your fitness with the Pacing app to convert your target mile pace into interval targets.

Closing note

Try this mile time trial plus 200 m repeat block this week. Log results in the Pacing app and watch how cadence and stride evolve.

References

Inspired by That Running Guy

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