Easier version
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IntervalsRPE 7.2HardPro Level★★★★★
PROGRESSIVE MILE MADNESS (LONG)
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build sustained speed endurance, develop pacing discipline across longer intervals, improve mental resilience.
Workout Overview
Duration
1h 35m
Distance
17km
Intensity
7.2/10
Target Race
5K
Terrain
road
Difficulty
★★★★★
Tags
mile repeatsprogressivecutdownendurance
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 13
17% of workout
1609m MP pace
Training ZoneSteady
Effort Level
5/10
Duration8m 23s
* Estimated at 5:05/km pace for steady effort
“MP pace effort”
Segment 2 of 13
10% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 30s
“Easy recovery”
Segment 3 of 13
4% of workout
1609m HM pace
Training ZoneSteady
Effort Level
6/10
Duration8m 23s
* Estimated at 5:05/km pace for steady effort
“HM pace effort”
Segment 4 of 13
10% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 30s
“Easy recovery”
Segment 5 of 13
4% of workout
1609m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration7m 4s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 6 of 13
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 30s
“Easy recovery”
Segment 7 of 13
4% of workout
1609m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration7m 4s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 8 of 13
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 30s
“Easy recovery”
Segment 9 of 13
4% of workout
1609m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration6m 44s
* Estimated at 4:05/km pace for vo2 max effort
“5K pace effort”
Segment 10 of 13
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration3m 30s
“Easy recovery”
Segment 11 of 13
4% of workout
1609m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration6m 44s
* Estimated at 4:05/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 13
8% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 13 of 13
12% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:26
Training Purpose
Build sustained speed endurance, develop pacing discipline across longer intervals, improve mental resilience.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Progressive Mile Madness
5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
Progressive Mile Madness
Repeat 1x: 5x1 mile with 30-second pace drop each repeat - ultimate progressive pacing challenge.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.