4×1 Mile Threshold Workout

Completed the coach-prescribed 4×1 mile threshold session, covering 6.17 miles in 56 minutes 59 seconds at an average pace of 9:14 per mile. Earned seven Strava achievements, including a third-fastest 5K that improved the previous effort by 23 seconds.

Prescribed workout

#

• 1.5-mile warm-up with drills and strides
• 2×200 meters at interval pace, each followed by 200 meters easy
• 4×1 mile at threshold pace, each followed by 90 seconds easy
• Easy cooldown to finish

The planned distance was 6.5 miles. Final Surge prescribed 7:37–7:16 per mile for the 200-meter repetitions and 8:09–7:50 per mile for the one-mile repetitions.