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. Worth watching in full — this summary gives you the essentials to hit the track today.

Key Points

  • A track time trial is your most accurate way to measure true 1-mile performance; GPS estimates won’t cut it.
  • The session doesn’t end at the mile—there’s a speed-endurance piece: 4 minutes recovery, followed by 10 × 200 m repeats with equal-distance recovery jogs.
  • Pay attention to your metrics (heart rate, cadence, stride length) to spot form shifts—in the video, the runner’s cadence dipped slightly while stride lengthened as fatigue set in.
  • Heel-striking showed up as a form issue; increasing cadence or extending stride length both help shave seconds off your time.
  • Building speed through interval work and logging repeats on the same surface will get you closer to breaking five minutes.

Workout Example

Mile Time Trial + Speed-Endurance

  1. Warm-up: 10–15 minutes at easy effort plus dynamic mobility work.
  2. Mile TT: Complete 1 mile on the track at full effort. Aim for your target pace (e.g., 5:30/mile) and record your heart rate and cadence.
  3. Recovery: 4 minutes easy movement (jog or walk).
  4. Speed Set: 10 × 200 m repeats
    • Hit each 200 m at roughly 10–15 seconds faster than your mile split.
    • Rest 200 m easy jog (or 30–45 seconds) between reps.
  5. Cool-down: 10 minutes easy jog.

Adjust pace based on where you are fitness-wise—use the Pacing app to convert your target mile pace into interval targets.

Closing Note

Test out this mile time trial plus 200-meter repeat block over the coming week. Dial in the pace to your fitness, log the results in the Pacing app, and watch how your cadence and stride evolve over time. Keep pushing forward! 🚀

References

Inspired by That Running Guy

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