Is Your Run Improving?

  • By Jené Shaw
  • Published Sep 18, 2013
Photo: Steve Godwin

1 mile

Run 1600m at a hard, controlled effort that you can maintain with good form. Keep each lap consistent and don’t go out too hard!

Although McGee says a longer effort at reduced intensity works well for long-course athletes, such as a 3–5-mile sub-maximal effort, “the mile is still a good enough indicator, even for Ironman.”

Apply it: Take your 1-mile test pace and add 30 seconds to get your predicted 5K pace per mile. Add 2-3 minutes to determine your long run or easy pace.

RELATED: The First Four Steps To Improving Your Run

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FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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