A few notes for the Mile Benchmark workout.

It's time for another Mile Benchmark and this run is for *almost* everyone {see exceptions below}.

The primary purpose is to establish or update training paces.

Our mile benchmark runs are the three times during the program where we really push ourselves during a run or workout. Any other run or workout we want to finish still able to run more reps or miles. The mile is slightly different - it's a stretch, but the distance is short, so we can recover from this workout in a day.

We need to do hard things. Hard, meaningful things. Not because we get to post to socials about how tough it was, but to prove to ourselves that we can navigate discomfort, that we can discover what we're made of, that we're capable. That doing something hard can help us achieve whatever our own personal reasons are for joining this program. And we'll do it together.

Do NOT do the mile benchmark if:
• if you have a fever or virus - your body is already working hard to get better
• you don't have a way to measure the distance or time and can't meet either the 6 AM or 6 PM group
• you have a lingering niggle/ache
• you are on a return to running plan after an injury

As you prepare remember "I get to do this. I choose to do this".

Warmup for ~ 20 minutes
Do some 5 to 8 reps of 15-20 seconds of faster running, walk 60-90 seconds between
Grab a drink, change shoes, whatever else you need to do (treat this like race day warmup prep).

The benchmark is intended to be a straight run at a consistent effort, but if running a mile straight is daunting, include a short 10-20 step walk break at the end of each quarter mile. The mile time trial is a skill, and the result isn't good or bad, it's simply a number to help guide you in the rest of your training.

After the mile, do a cooldown jog for at least 5 minutes, but up to 20 to 30 minutes.

If you'd like to do the benchmark with a group, you can join:
Tuesday 6:00 AM - Bonnet Springs Park meet at the Welcome Center
Tuesday 6:00 PM - Thomas B Mack Park on Lake Hollingsworth

Ideally you run the flattest course you can find, here are some recommended courses:
• Lake Beulah
• the Woodlake neighborhood off of New Jersey
• Lake Morton
• Lake Hollingsworth
• Fletcher Park at Lake Bonny
• Dobbins Park

If you have questions about the workout or the outcome, let's chat.