PreBlast: 2023 Mile Time Trial Collab

  • When:03/28/2023
  • QIC: Tuck and others


PreBlast: 2023 Mile Time Trial Collab

Several of your favorite F3 running workouts throughout the South Charlotte and Waxhaw area have done what they said couldn’t be done.  They have coordinated on something.

Starting on Tuesday, March 28, we will collectively embark on an 8-week training program designed to produce your fastest mile.  It’s time to set the bar for yourself for 2023.

There will be two workouts per week for eight weeks, culminating in a mile time trial at the Community House Middle School track on Saturday, May 20th @ 0600. WXW Express and Swift will host the Tuesday workout each week, and Pursuit and Sparta will host the Thursday workout.  Fast Twitch and Devil’s Turn are a maybe depending on the mood and who’s on Q.  Did you expect anything less?

Fill out this Google Form (link) to register and hold yourself and your F3 brothers accountable (registration not required).  Here is the Google Sheet with responses for  your viewing pleasure (link).

The plan is based on Nike Run Club’s “Find Your Fast” 8-week training program.  We did this plan at Swift two years ago and many PR’s were achieved, including YHC’s.  The plan is on a Google Sheet (link) so that you can save your own version and track your progress and/or make edits if you’d like.  Here are the two weekly workouts:

  • Week 1:
    1. Tue, Mar 28: 8 x 400m @ goal mi pace w/ 60 sec recovery.  Average the 8 intervals for a proxy of your current mile fitness.
    2. Thurs, Mar 30: 2.5 mi tempo run
  • Week 2:
    1. Tue, Apr 4: 200m x 3 going from 10k pace to 5k pace to goal mi pace w/ 60 sec recovery. Repeat 5 times (15 total intervals). Note: rest 120 sec after 10th 200m
    2. Thurs, Apr 6: Fartlek Run: 1 min, 2 min, 3 min, 2 min, 1 min, 1 min @ 5k pace w/ equal recovery
  • Week 3:
    1. Tue, Apr 11: 1,000m @ 10k pace, 500m @ 5k pace, 500m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace w/ 90 sec recovery
    2. Thurs, Apr 13: 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
  • Week 4:
    1. Tue, Apr 18: Hill Repeats: 1 min @ 10k pace, 1 min @ 5k pace, 1 min @ goal mi pace w/ recovery jog down hill. Repeat 3 times (9 total intervals).
    2. Thurs, Apr 20: 3 mi tempo run
  • Week 5:
    1. Tue, Apr 25: 200m @ 10k pace, 200m @ 5k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 60 sec recovery. Repeat 5 times (20 total intervals).
    2. Thurs, Apr 27: Fartlek Run: 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min @ 5k pace w/ equal recovery
  • Week 6:
    1. Tue, May 2: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
    2. Thurs, May 4: 3.5 mi tempo run
  • Week 7:
    1. Tue, May 9: 8 x 400m @ goal mi pace w/ 60 sec recovery.  Average the 8 intervals for a proxy of your current mile fitness.
    2. Thurs, May 11: 1,000m @ 10k pace, 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
  • Week 8:
    1. Tue, May 16: 12 x 200m @ goal mi pace w/ 60 sec recovery
    2. Thurs, May 18: 1,000m @ 10k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 120 sec recovery
    3. Sat, May 20: 1 mi time trial @ Community House Middle School track @ 0600.  2.0’s are welcome to participate.  There will be plenty of warm-up, and multiple race heats if necessary.  There will be a post-run option for those interested.

In weeks one and seven there is a mile simulation workout (8 x 400m) that will help you identify your current mile fitness and give you a good idea of what you should be shooting for at the time trial.

Some of the prescribed workouts may be shorter than what you’re used to at our F3 running workouts.  If you are on Q for any of these workouts, feel free to modify.

It is recommended that you begin each workout with a 1 mile warmup and dynamic stretching, and end with a 1 mile cooldown.  The goal is to PR but also to get to the starting line in one piece.

Find your various training paces by inputting your goal mile pace or a recent race time here: Link.  “Tempo” pace (not shown on website) is your 5k pace + 25-30 seconds.  It is a pace that you would be able to sustain for a full hour of running and should feel “hard, but controlled”.

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11 months ago

[…] held at Sparta, Devil’s Turn, and Pursuit (all Thursday). Full Plan is here in the Preblast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ . Great to see so many PAX committing to a Goal! – check the Preblast for links to 1) commit […]

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11 months ago

[…] MOLESKINE Strong work by all AND no one got hit by a bus which is always good. It was great to see a lot of new faces joining for week 2 of the plan. Stay with it! Here’s the PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ […]

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11 months ago

[…] PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ […]

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11 months ago

[…] Mile Time Trial – May 20 – PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ […]

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11 months ago

[…] Great job knocking out week 3 of the mile time trial training plan. See you next week for more fun. PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ […]

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11 months ago

[…] Next up in the mile time trial training plan is a 3 mi tempo on Thursday. f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/ […]

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