5 x 1 mile run test

Many of you have asked how to do this test. Here’s how:

Warmup

  • 20 minutes of easy jogging to a track or at the track

The test

  • 5 x 1 mile (1600m) repeats with 1′ rest. Effort is 10k race pace. So if you were to go out and run a best-effort 10k (6.2 mile) race, this is how it should feel. Suggested effort level: 90-95%.
  • RECORD HR and mile time after each 1 mile repeat. 

Warm down

  • 10-15 minutes easy jogging.

Feel free to send me HR’s and mile times afterwards and I will gladly give you my interpretation of where I would put your heart rate zones.