Racing the mile, or its metric cousin, the 1,500m, is rarely predictable. Some racers head out hard from the gun, while others jog through the early laps and explode at the finish. But more often than not, the race settles into a fast start, a steady middle and a hard final push. That’s exactly the pattern this workout is designed to replicate, and adding it to your training repertoire will boost strength and resilience, which are useful for any distance you’re gearing up for.
Get race-ready with perfect pacing
Coach and writer Mario Fraioli explains on his blog that this session is meant to mimic a classic mile race. It blends rhythm work with controlled pace changes, giving runners a chance to dial in the mental and physical gears they’ll need on race day.
“This workout is designed to mimic [a typical race scenario], breaking 600m reps into three distinct pieces, so you can practice the specific physical and mental demands of such a situation,” Fraioli says. “With generous recovery and a focus on controlled execution, this session is ideal for sharpening race-readiness in the final weeks before competition—but only after a solid foundation of fitness is already in place.”
The workout
Warm up with 15–20 minutes of easy running, followed by drills and a few strides.
Run 3 to 4 x 600 metres, with full recovery between reps (about 5 minutes of walking or easy jogging). Each 600m is split into three parts:
The first 100m slightly faster than goal race pace.
The middle 400m at, or just slower than, race pace.
The final 100m with a strong closing kick.
Cool down with another 5–15 minutes of easy running.
This session works best on a track, but you can do it on a flat road, or even a treadmill, if needed. If you’re racing a mile, try using it a couple of times in the final month or so before your goal race—it’s a precise way to rehearse how most real mile efforts tend to unfold.
