Track Session: 4×1600m Mile Repeats

Session Overview

Four × 1600m mile repeats are one of the most effective run workouts for triathletes targeting a strong 10km off the bike. This 55-minute session builds lactate threshold, running economy, and mental toughness at race-relevant intensities.

What You’ll Need

• Running track (400m standard)
• GPS watch with pace alerts
• Water bottle (trackside)
• Lightweight trainers or race shoes

Warm-Up (10 minutes)

Two laps of the track at an easy conversational pace (Zone 1–2), followed by 4 × 100m strides at 5km effort with 30 seconds walk between each. Finish with leg swings, high knees, and butt kicks to activate your glutes and hamstrings.

Main Set

Your target pace for each 1600m is approximately 5–10 seconds per km slower than your current 5km race pace. If you run 5km in 20 minutes (4:00/km), target 4:05–4:10/km for these repeats.

• Mile 1: 1600m at target pace, 2 minutes jog recovery
• Mile 2: 1600m at target pace, 2 minutes jog recovery
• Mile 3: 1600m at target pace, 2 minutes jog recovery
• Mile 4: 1600m — hold pace through to the end or accelerate in the final 400m if you have energy to spare

Cool-Down (8 minutes)

Two to three easy laps of the track at Zone 1. Finish with 5 minutes of static stretching: quads, hamstrings, hip flexors, and calves. Hydrate with water or an electrolyte drink.

Coaching Notes

• Consistency across all four miles matters more than a fast finish — aim for even splits above all.
• A common mistake is starting too fast. If mile 1 feels easy, you’re at the right pace — it gets harder.
• Intermediates can reduce to 3 × 1600m or shorten recovery to 90 seconds to progress gradually.
• Target RPE 7–8 per repeat; you should be breathing hard but able to force a few short words.