MILE ACHIEVEMENT BADGE RUNS

Join the Zwift Runners for a group run incorporating an attempt to get the achievement badge for running under a mile under a certain number of minutes. Pick your group and try and meet your target. Each run starts with a progressive warm up, then one or two strides, recovery, the mile run and a warm down to finish. We hope to have a leader for each group for you to follow.

GROUP A: SUB-6

Km - Km kph/mph
0.00 - 1.00 (11.0/6.8) Warm up for 1K
1.00 - 1.50 (12.0/7.5) Steady 500m
1.50 - 1.75 (15.0/9.3) 1st Stride 250m
1.75 - 2.00 (9.0/5.6) Recovery 250m
2.00 - 2.25 (16.3/10.1) 2nd Stride 250m
2.25 - 2.75 (9.0/5.6) Recovery & regroup 500m
2.75 - 4.50 (16.3/10.1) Mile
4.50 - 5.00 (9.0/5.6) Warm down

GROUP B: SUB-7

From K To K kph/mph Notes
0.00 - 1.00 (9.5/5.9) Warm up for 1K
1.00 - 1.50 (10.5/6.5) Steady 500m
1.50 - 1.75 (13.0/8.1) 1st Stride 250m
1.75 - 2.00 (8.0/5.0) Recovery 250m
2.00 - 2.25 (14.0/8.7) 2nd Stride 250m
2.25 - 2.75 (8.0/5.0) Recovery & regroup 500m
2.75 - 4.50 (14.0/8.7) Mile
4.50 - 5.00 (8.0/5.0) Warm down

GROUP C: SUB-8

From K To K kph/mph Notes
0.00 - 0.50 (8.5/5.3) Warm up for 1K
0.50 - 1.00 (9.0/5.6) Steady 500m
1.00 - 1.25 (11.5/7.1) Stride 250m
1.25 - 1.75 (7.0/4.3) Recovery & regroup 500m
1.75 - 3.50 (12.2/7.6) Mile
3.50 - 4.00 (7.0/4.3) Warm down

GROUP D: SUB-9

From K To K kph/mph Notes
0.00 - 0.50 (7.5/4.7) Warm up for 500m
0.50 - 1.00 (8.0/5.0) Steady 500m
1.00 - 1.25 (10.0/6.2) Stride 250m
1.25 - 1.75 (7.0/4.3) Recovery & regroup 500m
1.75 - 3.50 (10.8/6.7) Mile
3.50 - 4.00 (7.0/4.3) Warm down