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What is the purpose of a 1 mile time trial?

When starting a new training block it can be common to build in a 1 mile time trial as part of your training to allow you to evaluate your level of fitness. You can repeat this process as you get further into your training program to measure your progress. 

Pick a flat route

Choosing a flat route helps with consistency and should allow you to go all out to get a realistic time that can be measured later in your fitness journey. An uneven surface would make it hard to compare future efforts if they are done in different locations.
If you can, head to the track for an accurate measure of distance. If you can’t get to a track then you will need to make sure you have a good GPS watch to help accurately track your distance because, at this pace you wont want to go further than you have to!

Warm up

An effective warm up should help to loosen you up and raise your heart rate prior to your time trial starting, this will make it easier for your body to react to maintaining that all out pace without huge fluctuations in HR or risking injuries from tight muscles and tendons. 


Avoid Fatigue

It’s a good idea to make sure you are well rested, hydrated and generally in good health when you start your time trial. After all this will give you the most accurate results that will be comparable in future sessions.  


When it comes to the 1 mile time trial your footwear should be dependant on the surface you're running on but for the majority of road runners it could be a chance to opt for something faster that's built for all out pace. Typically if you are running all-out, the majority of runners are likely to come further forward onto their midfoot or forefoot as they run which means you could choose a shoe that is all about responsive energy.

We have a huge variety of shoes for Men, Women and Kids that could suit the occasion and we'd highly recommend the Nike Tempo NEXT% for this workout as they are specifically designed for training fast. Those Nike Air Zoom Pods and the carbon infused plate are designed to aid propulsion. 

If you plan on heading to the track you can check out our selection of middle distance running spikes that will be sure to keep you on your toes. 


Review The Results

The purpose of this effort is to know your fitness level, so you can review where you are at and structure your future goals based on the results. If you have done this several times you can look back and compare month on month efforts to see how much improvement you have had. 

Don’t forget to tag us in your progress on social media using @prodirectrunning and #prodirectrunning plus, check out our latest Breakthrough Challenges for a chance to win product!


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