The mile repetition (or 1600m – four laps of an athletics track) is a simple, but favourite, standard distance that focuses more on strength than speed. Below the basic table, there are some different mile sessions for variety - try mixing them into a single session.
| Standard | Strength | Speed | |
|---|---|---|---|
| Repetition | 4 x mile | 6 x mile | 3 x mile |
| Recovery | 400Six variations on the simple favourite | 200m jog/60 secs | 800Keely Hodgkinson: How the Olympic champion trains |
| Best 10K (/mile) | |||
| 35 (5:36) | 5:25 | 5:30-5:36 | 5:15 |
| 40 (6:24) | 6:15 | 6:20-6:24 | 6:00 |
| 45 (7:12) | 7:00 | 7:05-7:12 | 6:45 |
| 50 (8:00) | 7:40 | 7:50-8:00 | 7:30 |
| 55 (8:48) | 8:30 | 8:40-8:48 | 8:15 |
| 60 (9:36) | 9:20 | 9:25-9:36 | 9:00 |
| 65 (10:24) | 10:10 | 10:15-10:25 | 9:45 |
Variation 1:
Jog bends/stride straights. The total time per repetition should equal your 10K pace, or be slightly slower.
Variation 2:
Gradual acceleration. Set off just below 10K pace, hitting just inside 10K pace on the third lap and then accelerate further over the last lap to come just inside average 10K pace.
| Best 10K (/400m) | 1st | 2nd | 3rd | 4th | Total | <
|---|---|---|---|---|---|
| 35 (84.0) | 86 | 85 | 83 | 80 | 5:34 |
| 40 (96.0) | 1:38 | 1:37 | 1:35 | 1:32 | 6:22 |
| 45 (1:48) | 1:50 | 1:49 | 1:47 | 1:44 | 7:10 |
| 50 (2:00) | 2:02 | 2:01 | 1:59 | 1:56 | 7:58 |
| 55 (2:12) | 2:14 | 2:13 | 2:11 | 2:08 | 8:46 |
| 60 (2:24) | 2:26 | 2:25 | 2:22 | 2:20 | 9:34 |
| 65 (2:36) | 2:38 | 2:37 | 2:36 | 2:32 | 10:22 |
Variation 3:
Steady first half at slower than 10K pace, second half should be 10-15 seconds quicker
| Best 10K (/400m) | 400m fast | 100m jog | 800m fast | 100m jog | 200m fast | Total |
|---|---|---|---|---|---|---|
| 35 (84.0) | 80 | 25 | 2:45 | 25 | 35 | 5:30 |
| 40 (96.0) | 90 | 30 | 3:05 | 30 | 40 | 6:15 |
| 45 (1:48) | 1:40 | 32 | 3:30 | 33 | 45 | 7:00 |
| 50 (2:00) | 1:50 | 35 | 4:00 | 35 | 50 | 7:50 |
| 55 (2:12) | 2:00 | 40 | 4:20 | 40 | 55 | 8:35 |
| 60 (2:24) | 2:10 | 45 | 4:40 | 45 | 60 | 9:20 |
| 65 (2:36) | 2:20 | 50 | 5:00 | 50 | 65 | 10:05 |
Variation 4:
Alternate 50m quick jog, 150m fast for four laps. The total time per mile should equal pace per mile for 10K.
Variation 5:
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| Best 10K (/800m) | First half | 2nd half | Overall |
|---|---|---|---|
| 35 (2:48) | 2:50 | 2:35-2:40 | 5:25-5:40 |
| 40 (3:12) | 3:15 | 3:00-3:05 | 6:15-6:20 |
| 45 (3:36) | 3:40 | 3:25-3:30 | 7:05-7:10 |
| 50 (4:00) | 4:05 | 3:50-3:55 | 7:55-8:00 |
| 55 (4:24) | 4:25 | 4:10-4:15 | 8:35-8:40 |
| 60 (4:48) | 4:50 | 4:35-4:40 | 9:25-9:30 |
| 65 (5:12) | 5:15 | 5:00-5:05 | 10:15-10:20 |
