: sprinting and the marathon.It's a shame. While the mile may no longer be a popular race event on its own, it remains the yardstick by which most of us measure our performance. What runner doesn't know their minutes-per-mile pace?"It's such an inspiring
I've ticked most of the 'must-do' boxes in my 20 years of running, from 5Ks to marathons, a multi-day event and even a night run. But I've never raced a mile, attempted cross-country or donned fancy dress. Nor have I run a European city marathon
that this reduces power output for around an hour. This is not all that relevant for a half-marathon, but critical for a mile.Make a good startIn a race (or time trial) as short as this, you can't afford to waste precious seconds. Stand with your lead foot up
speed from the first rep to the last.Tempo The pace you can sustain for approximately an hour – usually between 10K or half-marathon race pace, depending on your ability.3-5K pace Corresponds nicely with VO2 max and is typically 15-40 seconds per mile
