Speed Development 22/08/2024 – 1 Mile Time Trial

17 August 2024 - By Maxine Leech

A short post as this week’s session really does not need much explanation other than to say “the clue is in the title” and tells you very succinctly what you will be doing.
To put some meat on the bones, we will all meet on the green opposite the Asda Car Park. We will then run up the private road past the football club, through the lane just before the rugby club and onto Blunts Hall Road with Dancing Dicks Corner being our destination.

Once there we will do some drills and then set off for our 1 mile run back towards Witham which I am told is approximately at the Stevens Road junction on the right after coming under the railway arch. Obviously be guided by your device if you have one and just a nudge here to remind you, if you normally work in kilometre’s change the unit to miles for this session to make life easier.
The aim of the session is simple, sustained pace for the whole 1 mile distance. This should obviously be quicker than your 5k pace. At slightly under a third of the distance it would be good to challenge yourself to run the 1 mile anywhere between 15 and 45 seconds quicker. This is of course only a suggestion and anything under your normal 5k pace is an achievement.

As a guide to running quicker than your 5k pace for the 1 mile:
35 min 5k pace = 11.16 min per mile pace
30 min 5k pace = 9.39 min per mile pace
25 min 5k pace = 8.03 min per mile pace
23 min 5k pace = 7.24 min per mile pace
21 min 5k pace = 6.46 min per mile pace
19 min 5k pace = 6.07 min per mile pace
There will be cool down stretches after everyone is back for those who wish to stay,

We look forward to seeing you on Thursday,
Graham & Max