3 x 600 m Mile Race Model
Three 600 m repeats split into a fast start, a race pace middle and a strong kick, rehearsing the tactics of a mile or 1500 m race.
- Duration
- 1 h 08 minestimated
- Distance
- 12.4 kmestimated
- Effort
- 79
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Fast start, faster than race pace | 100 m | 120-126% threshold pace92-100% HRmax123-132% FTP |
| 4.2 | IntervalAnaerobic Settle at mile race pace | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.3 | IntervalSprint Kick, fast finish | 100 m | 125-140% threshold pace85-100% HRmax130-155% FTP |
| 4.4 | RecoveryRecovery Walk and jog, full recovery | 7 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session rehearses the shape of a middle distance race. Each 600 m repeat starts with 100 m slightly faster than race pace to get position, settles into 400 m at your mile or 1500 m race pace and ends with a 100 m kick. Seven minutes of walking and easy jogging follow each repeat.
Middle distance races rarely run at an even pace. A quick start, a controlled middle and a fast finish are typical, and the transitions between them are where races are won and lost. The session trains those gear changes and the ability to kick when you are already working hard. The long recovery keeps each repeat at full quality.
It is for experienced runners close to a mile or 1500 m race, in the last three to four weeks before it. Use it once or twice in the peak phase. Add a fourth repeat if all three feel controlled.
Tips
- Settle quickly after the fast start instead of drifting.
- Begin the kick with a strong arm drive.
- Take the full recovery so every repeat stays sharp.
Good forMileTrack
Season phasePeakRace week