All-Out Mile Time Trial
Workout - All-Out Mile Time Trial
- 0.0mi @ 9'30''/mi
- 3 lots of:
- 100m @ 4'20''/km
- 30s rest
- 0.0mi @ 6'30''/mi
- 10min @ 10'00''/mi
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Intro
Matthew Choi’s I Ran an All-Out mile in $100 vs $300 Shoes! provides fascinating insight into how equipment affects performance. Here’s what stood out, plus a workout you can run today. Watch the full video to get all the context.
Key Points
- Premium carbon shoes versus budget trainers: The footage demonstrates roughly 15‑20 seconds of advantage when tackling an all‑out mile in a $300 carbon shoe versus a $100 daily trainer.
- Activation and speed work: Matthew starts with an easy jog (≈9:30 min/mile), followed by dynamic drills and fast striders—faster than the target mile pace. This wakes up the nervous system and sharpens leg turnover.
- Tracking your splits: Recording each 400 m segment on screen helps you maintain steady effort and stay honest with pacing.
- The mental component: Even with premium footwear, dipping under 5 minutes demands sharp focus and a strong final push.
Workout Example
- Start with an easy jog: Complete 1 mile at a relaxed pace (roughly 9:30 min/mile).
- Add dynamic movements: Perform high-knees, butt-kicks, and quick-feet work for 2‑3 minutes.
- Run acceleration work: Complete 3 × 100 m strides at a speed faster than your target mile pace (aim for roughly 5% quicker). Allow 30 seconds recovery between each rep.
- Execute the main event: Run 1 mile as fast as you can. Choose a goal time (say, 5:30 min). Use a GPS watch or track and record your 400 m splits.
- Recover: Follow with 5‑10 minutes of easy jogging or walking.
What Matthew achieved:
- Nike Alphafly (carbon shoe) → 4:52 (splits ≈1:10, 1:15, 1:15, 1:12).
- Boston 12s (standard trainer) → 5:14.
- Adidas Evo 1 Pro (carbon option) → 4:58.
Closing Note
Test this mile trial yourself—try it in different shoes and feel the difference. Adjust your target pace to fit your current fitness, then log your splits in the Pacing app to refine your training. Get out there and chase that speed!
References
- I Ran an All-Out mile in $100 vs $300 Shoes! - YouTube (YouTube Video)