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Shared workout · Running

Mile-Transition Intervals

Distance · 8.3 kmSteps · 12Shared · Jan 1, 2026

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THE WORKOUT, STEP BY STEP

RUNNING

Mile-Transition Intervals

Quality mile-focused transition session: 1.5 mi easy warm-up, then 5 x (500 m hard at ~3K-5K pace with 200 m easy jog), then 1.5 mi easy cool-down. Hard reps are around 4:05–4:20/km, slightly faster than 5K pace to start moving toward 1-mile speed while you’re fresh after your marathon.

WARMUP2.4 km

Easy warm-up ~1.5 mi (keep it very easy, under VT1)

5×Repeat

INTERVAL500 mTarget: Pace 4:05/km-4:20/km

500 m hard at ~4:05–4:20/km (around 3K–5K effort, controlled but strong)

RECOVERY200 m

200 m easy jog recovery between reps

COOLDOWN2.4 km

Easy cool-down ~1.5 mi (very relaxed)

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