Jun 12, 2026
No Equipment Athlete
1 Mile Run Test
Main WOD
- - Run 1 mile (1609 meters) at a consistent pace
Week 24 • Block 6 (Week 4/4) • Test Day
This Week's Focus
Running Economy
One-mile pace benchmark.
Benchmark Test: 1 Mile Run
Warm-Up
- - Dynamic stretches: leg swings, high knees, butt kicks (5 minutes)
- - Easy jog for 5 minutes to gradually increase heart rate
- - Strides: 4 x 50-meter pickups with 30-second rest between each
Recovery
- - Cool down walk for 5 minutes following the run
- - Light static stretching focusing on hamstrings, quads, and calves (5 minutes)
Mobility
- - Hip openers: 10 reps each side
- - Ankle circles: 10 reps each direction
- - Thoracic spine rotations: 10 reps each side
Coaching Advice
Target time: Finish under 8:00
How to pace: Aim to maintain an even pace throughout the mile, starting strong but conserving energy for the final sprint.
How to be competitive: Consider pacing slightly faster than your recent best to challenge your limits. Maintain focus on breath control and stride efficiency.
What you should feel: You should feel challenged but in control during the run; expect to push through discomfort in the final quarter mile. Afterward, feel accomplished and fatigued but satisfied.
Coach Note
This workout tests your running economy and pacing endurance. Focusing on a smooth, controlled effort will help you assess your progress and set benchmarks for future training. This is the culmination of the block's focus on running performance.