Easier version
default
IntervalsRPE 6.9HardPro Level★★★★☆
THE MILE MIXER (LONG)
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
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: Sustained distance with oscillating effort
Workout Overview
Duration
1h 30m
Distance
22km
Intensity
6.9/10
Target Race
5K
Terrain
road
Difficulty
★★★★☆
Tags
milealternating paceendurance
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 17
15% 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 2 of 17
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 3 of 17
2% 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 17
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 5 of 17
2% 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 6 of 17
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 7 of 17
2% 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 8 of 17
8% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 9 of 17
2% 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 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 11 of 17
2% 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 12 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 13 of 17
2% 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 14 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 15 of 17
2% 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 16 of 17
7% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 17 of 17
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:42
Training Purpose
Sustained distance with oscillating effort
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
The Mile Mixer
6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
The Mile Mixer
Repeat 1x: 6x1 mile with alternating paces: 10K/5K/10K/5K/10K/5K
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.