Broken Mile 2 x (4 x 400 m)
Two broken miles of four 400 m repeats at goal mile pace with 30 second rests and a long jog between sets, a classic mile specific session.
- Duration
- 1 h 03 minestimated
- Distance
- 11.4 kmestimated
- Effort
- 77
- Level
- Intermediate
- 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 |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Goal mile pace | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | Rest Stand, 30 s | 30 s | |
| 5 | RecoveryRecovery Easy jog between sets | 6 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic Goal mile pace, hold form | 400 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 6.2 | Rest Stand, 30 s | 30 s | |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A broken mile splits the race distance into four laps with very short rests. You run four 400 m repeats at goal mile pace with 30 seconds of standing rest between them, jog for six minutes and then run a second broken mile.
The 30 second rests give just enough relief to hold race pace for the full distance, which teaches the rhythm and the feeling of fatigue you will meet in the race. Add up the four times of each set to see how close you are to your goal. The second set is the real test.
It suits intermediate runners preparing for a mile or 1500 m race, in the last four to six weeks. Use it every one to two weeks in the build and peak phases. As fitness improves, shorten the rests to 20 seconds.
Tips
- Stand still or walk slowly during the 30 second rests.
- Run the third lap of each set with extra focus, since it often slows.
- Use the full six minutes between sets.
Good forMileTrack
Season phaseBuildPeak