Mile Predictor Workouts

Just some that I’ve done that have been pretty solid. Either high volume of shorter reps with short rest, or just a few longer ones with full rest, your preference.

short stuff:
12x300 with 45s-60s rest

10x400 with 1:30-2 rest

8x500 / 2:30 rest

longer ones

1000 - 600 - 400 - 400 - 400. 8-10 rest after the 1k, 5-6 after the 600 and 2:30 for the 400s

2x800 w 8-10 mins 3x400 w/ 2 mins

Rest too long on all these. Much too long on the reps 400m up. Of course if you do them regularly you will get an idea of form by comparison but the same is true of any session. As a one off predictor they are not useful.

10-12 x 400m off 60. I'd go with 12 and average speed is you mile pace

Several world record holders did this session some off an even shorter rest period

I ran much better in races than workouts. That being said:

1. 8x400 off 60s rest

2. 10x300 slightly faster than mile pace (probably 1200), off 2:00 rest

3. 4 mile tempo + 6x400 off 2:00 rest

4. 4x1k at CV + 4x400 starting at mile + 2 and cutting down (Drew Hunter's favorite workout)

5. 8x200 around 800 effort, 60s rest; short recovery and spike up; 800 around 1500m effort

12 x 400m with a 100m jog in 60 seconds was one of my prediction workouts for the mile . . . if you can run each 400m right at (or close to) 60, then no reason why you can't run a 4 minute mile.

Most mortals are probably fine with 8-10 x 400m & even doing that with 90s rest.

Longer reps are good too: 3 x (600m @ mile, 1:00 rest, 300m @ 800, 3:00 sets); 3 x 800m @ mile w./ full rest (3:00-4:00).

I usually see athletes race slightly faster than what they can hit for the longer sessions & right at or slightly slower for what they can do for the shorter ones.