Six minutes all out
Run at an even, high-intensity effort. This pace will be about your VO2max pace or maximum aerobic velocity, which directly impacts performance. “[1972 American Olympian] Jeff Galloway suggests that a good way to pace these shorter efforts is to feel that you can run no more than 100 to 200m more at the same pace,” McGee says.
Apply it: Translate your six minutes to an understandable pace, by taking (360 sec/ distance covered in meters) x 400m. For example, if you covered 1300 meters, that’s (360/1300) x 400 = 110 seconds or 1:50 per 400. That’s 7:20/mile.