10 x 200 m at Mile Pace
Ten 200 m repeats at about mile pace with 200 m jog recoveries, a classic speed session that builds running economy and a relaxed fast stride.
- Duration
- 54 minestimated
- Distance
- 10 kmestimated
- Effort
- 65
- 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 | 15 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 |
| 3 ×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 |
| 10 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Mile pace, fast and relaxed | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryRecovery Easy jog | 200 m | 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
Repeats of 200 m at mile pace are a staple of speed training for distance runners. You run ten of them, each followed by a 200 m jog. The pace is fast, but the short distance keeps it controlled and lets you focus on form.
This kind of work, often called repetition pace, improves running economy and the ability to run fast without tension. The full jog recovery means you start each repeat fairly fresh, so the quality stays high. If the last repeats feel strained or your form breaks, the pace is too quick.
It suits intermediate runners in the base or build phase, from milers to marathoners who want to keep some speed. Use it every one to two weeks. Progress to twelve repeats or move on to 400 m at the same pace.
Tips
- Run each repeat within a second or two of the others.
- Drive the arms and keep the shoulders low.
- Jog the 200 m recovery slowly.
Good for5k10kMileTrack
Season phaseBaseBuild