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.
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