Grinding through a high-mileage training block without ever touching your top gear is a bit like buying a sports car and only driving it in a school zone. Olympic medalist Josh Kerr knows this well, which is why he’s chasing down the outdoor mile world record with a demanding workout: “Josh Kerr Rips Through 4,000 Meters at Mile World Record Pace With Three Weeks Left.” To prepare for that 55.8-second quarter-mile average, Kerr has been hitting this track session: four sets of 200 meters, 600 meters, and 200 meters. He takes 90 seconds of rest after the first 200, 60 seconds after the 600, and roughly five minutes between sets. The goal is to get comfortable at record race pace so it won’t come as a shock on the day of competition. That’s a tolerable volume for elite runners, but if you want to try a more approachable version of this workout, consider cutting the number of sets from four down to two. As we often note, dedicating time to shorter efforts may seem counterintuitive for marathoners, but it pays dividends for your running economy over time. Speedwork holds you accountable to the clock and builds mental fortitude, according to: “Why It’s Better To Run Fast Than Far, According to Joe Holder.” Training to beat your mile personal best can make you a better distance runner because it strengthens your aerobic base, improves metabolic health, and helps you feel comfortable holding faster paces for longer periods. To gauge your speed, consider running a time trial at a shorter distance, then sign up for a race six to twelve weeks out to test your gears.

#MileHighAmbitions