Mile Repeats + Time Trial
For this session we’re mixing endurance, pacing control, and a bit of racing spirit!
You’ll build into the session with steady mile efforts, then test yourself with a 1-mile time trial, before easing back down with a controlled finish.
Session Plan
1 to 2 mile steady (around 10K / threshold effort)
1 mile time trial – go for your best, even pace!
1 to 2 mile easy to cool down
How to pace it
Steady miles: controlled and rhythmical, roughly your 10K or half-marathon effort.
Time trial: go for it — strong but measured effort.
Cool-down miles: chat pace, focus on recovery and good form.
💪 Why we do it
Builds endurance and aerobic strength early on.
The time trial provides a real benchmark for progress and pacing awareness.
Teaches you to run fast while already slightly fatigued, just like in a race.
Finishing with an easy mile or two helps flush out fatigue and promote recovery.
