Classic Mile
[scroll down for the original post 2014]
Bests in last few years:
2023 6.52, 2022 6.58, 2021 6.43, 2020 6.59, 2019 7.05, 2018 6.39, 2017 6.59, 2016 6.09, 2015 6.04, 2014 6.29.
Post from 2023
| date 2023 |
time | 804.5M | 804.5M | 400m pace |
| 05/01 | 7.02 | 3.34 | 3.28 | 1.45.50 |
| 01/02 | 6.56 | 3.29 | 3.27 | 1.44.00 |
| 15/02 | 6.56 | 3.26 | 3.30 | 1.44.00 |
| 07/03 | 6.55 | 3.31 | 3.24 | 1.43.75 |
| 25/04 | 6.52 | 3.26 | 3.26 | 1.43.00 |
| 01/05 | 6.40 | 3.15 | 3.25 | 1.40.00 |
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Post from 2022
| date 2022 |
time | 804.5M | 804.5M | 400m pace |
| 01/01 | 7.17 | 3.45 | 3.32 | 1.49.25 |
| 10/08 | 7.20 | 3.40 | 3.40 | 1.50.00 |
| 15/08 | 7.17 | 3.41 | 3.36 | 1.49.25 |
| 17/08 | 7.17 | 3.39 | 3.38 | 1.49.25 |
| 25/09 | 7.19 | 3.40 | 3.39 | 1.47.25 |
| 27/09 | 7.22 | 3.41 | 3.41 | 1.50.50 |
| 05/10 | 7.19 | 3.42 | 3.37 | 1.49.75 |
| 06/10 | 7.12 | 3.37 | 3.35 | 1.48.00 |
| 08/10 | 7.10 | 3.36 | 3.34 | 1.47.50 |
| 13/10 | 7.06 | 3.37 | 3.29 | 1.46.50 |
| 18/10 | 7.19 | 3.39 | 3.40 | 1.49.75 |
| 19/10 | 7.30 | 3.43 | 3.47 | 1.52.50 |
| 20/10 | 7.17 | 3.42 | 3.35 | 1.49.25 |
| 24/10 | 7.23 | 3.42 | 3.41 | 1.50.75 |
| 25/10 | 7.16 | 3.42 | 3.34 | 1.49.00 |
| 27/10 | 7.21 | 3.46 | 3.35 | 1.50.25 |
| 07/11 | 7.33 | 3.47 | 3.46 | 1.53.25 |
| 08/11 | 7.22 | 3.40 | 3.42 | 1.50.50 |
| 10/11 | 7.16 | 3.40 | 3.36 | 1.49.00 |
| 19/12 | 7.05 | 3.34 | 3.31 | 1.46.25 |
| 21/12 | 7.07 | 3.37 | 3.30 | 1.46.75 |
| 23/12 | 7.01 | 3.31 | 3.30 | 1.45.25 |
| 24/12 | 6.58 | 3.30 | 3.28 | 1.44.50 |
| 26/12 | 7.03 | 3.34 | 3.29 | 1.45.75 |
| 28/12 | 7.22 | 3.41 | 3.41 | 1.50.50 |
| 30/12 | 7.11 | 3.46 | 3.25 | 1.47.75 |
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Post from 2021
| date 2021 |
time | 804.5M | 804.5M | 400m pace |
| 02/01 | 7.16 | 3.44 | 3.32 | 1.49.00 |
| 18/02 | 7.19 | 3.48 | 3.31 | 1.49.75 |
| 02/11 | 7.13 | 3.41 | 3.32 | 1.48.25 |
| 14/11 | 6.43 | 3.22 | 3.21 | 1.40.75 |
| 17/11 | 7.09 | 3.35 | 3.34 | 1.48.50 |
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post from 2020
In 2019 my weight spiralled out of control to the heaviest in my life. I never even broke 7 minutes for the mile. So here we go again for 2020. I now only need to hit 5.30 for age-grading at National Level. As I will be doing a lot of shorter timed runs [5Ks] for the first time in perhaps 20 years, I think I may as well continue with the mile timed runs too. The aim is therefore at least 6 minutes.
| date 2020 |
time | 804.5M | 804.5M | 400m pace |
| 02/01 | 7.53 | 4.02 | 3.51 | 1.58.25 |
| 24/02 | 7.13 | 3.35 | 3.38 | 1.48.25 |
| 27/02 | 7.03 | 3.31 | 3.32 | 1.45.75 |
| 22/03 | 7.15 | 3.35 | 3.40 | 1.48.75 |
| 26/03 | 7.22 | 3.37 | 3.45 | 1.50.50 |
| 02/04 | 7.14 | 3.42 | 3.32 | 1.48.50 |
| 09/04 | 6.59 | 3.34 | 3.25 | 1.44.75 |
| 16/04 | 7.11 | 3.36 | 3.35 | 1.47.75 |
| 23/04 | 7.11 | 3.36 | 3.35 | 1.47.75 |
| 30/04 | 7.07 | 3.38 | 3.29 | 1.46.75 |
| 07/05 | 7.08 | 3.37 | 3.31 | 1.47.00 |
| 14/05 | 7.04 | 3.33 | 3.31 | 1.46.00 |
| 21/05 | 7.22 | 3.46 | 33.26 | 1.50.50 |
| 28/05 | 6.59 | 3.34 | 3.25 | 1.44.75 |
| 19/09 | 7.53 | 3.47 | 4.05 | 1.58.25 |
| 18/10 | 7.03 | 3.33 | 3.30 | 1.45.75 |
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post from 2019
The challenge never finished last year [one missed week meant the challenge had failed] so I have decided to continue with 1 mile attempts but in a less rigid manner. Being another year older means only a slower time is required to get to a high standard. Still sub 6 minutes though.
| date 2019 |
time | 804.5M | 804.5M | 400m pace |
| 21/02 | 7.26 | 3.45 | 3.41 | 1.51.50 |
| 25/02 | 7.57 | 4.02 | 3.55 | 1.59.25 |
| 27/02 | 7.54 | 3.57 | 3.57 | 1.58.50 |
| 04/03 | 7.41 | 4.01 | 3.4 | 1.55.25 |
| 01/05 | 7.18 | 3.44 | 3.38 | 1.49.50 |
| 30/05 | 7.05 | 3.32 | 3.32 | 1.46.25 |
| 17/06 | 7.25 | 3.52 | 3.33 | 1.51.25 |
| 03/07 | 7.51 | 3.54 | 3.57 | 1.57.75 |
| 10/10 | 7.58 | 3.59 | 3.59 | 1.59.50 |
| 15/10 | 8.06 | 4.09 | 3.57 | 2.01.50 |
| 17/10 | 7.57 | 4.04 | 3.53 | 1.59.25 |
| 22/10 | 7.49 | 3.58 | 3.51 | 1.57.25 |
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post from 2018
Below is the original post from 2014. I had intended to try this as a whole year challenge in 2017 after getting pretty fit during the Thousand Day Challenge and 50 marathons in 50 days [2014-2016], but work got in the way last year, so … now it’s 2018 and the challenge HAS at last started.
The ONE MILE Challenge
Being a little older I would now only have to get to about 5.23 to get to age graded National level for the mile. Still a huge ask for a long distance runner, but lack of time means this is the only quality challenge I can aim for this year.
As can be seen I am starting the challenge from an incredibly low level of fitness
| date 2018 |
time | 804.5M | 804.5M | 400m pace |
| 07/01 | 7.44 | 3.52 | 3.52 | 1.56.00 |
| 09/01 | 7.36 | 3.45 | 3.51 | 1.54.00 |
| 17/01 | 7.25 | 3.47 | 3.38 | 1.51.25 |
| 23/01 | 7.17 | 3.44 | 3.33 | 1.49.25 |
| 30/01 | 7.17 | 3.43 | 3.34 | 1.49.25 |
| 06/02 | 6.56 | 3.34 | 3.22 | 1.44.00 |
| 13/02 | 7.13 | 3.32 | 3.41 | 1.48.25 |
| 23/02 | 6.59 | 3.35 | 3.24 | 1.44.75 |
| 07/03 | 6.53 | 3.27 | 3.26 | 1.43.25 |
| 15/03 | 6.53 | 3.24 | 3.29 | 1.43.25 |
| 22/03 | 6.53 | 3.24 | 3.29 | 1.43.25 |
| 29/03 | 6.50 | 3.24 | 3.26 | 1.42.50 |
| 05/04 | 6.39 | 3.19 | 3.20 | 1.39.75 |
| 26/04 | 6.46 | 3.15 | 3.31 | 1.41.50 |
| 10/05 | 7.00 | 3.28 | 3.32 | 1.45.00 |
| 08/08 | 7.14 | 3.42 | 3.32 | 1.48.50 |
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original post from 2014
I have never been a miler but it would be nice to see how far I could progress at this classic distance? IF I was able [highly unlikely] to run 5.18 at the age of 50 in two years time that would put me at National level; something to shoot for perhaps? I would love to have a good bash at 5 minutes again. [The only mile I have completed at that pace I know of for sure was the last mile of a 10K when I was 18 years old, 6 months after starting running, in 36 minutes].
UPDATE 2016: Having concentrated on running LONG during the last 2 years I now find as I look at turning 51 at the end of 2016 that I ‘only’ need to get to 5.21 to get to entry of National level.
UPDATE 2017: This year proved to be a non-starter. Trying again in 2018 and now turning 52 at the end of the year I ‘only’ need to get to 5.23 to get to entry of National level.
Here are some ‘smiley face’ clocks to help in that endeavour. I will have to test regularly. I will also necessarily have to rely heavily on the quality of the longer distance training. Progress:
| date 2014 |
time | 804.5M | 804.5M | 400m pace |
| 25/03 | 6.37 | 3.25 | 3.12 | 1.39.25 |
| 10/04 | 6.37 | 3.18 | 3.18 | 1.39.25 |
| 01/05 | 6.45 | 3.24 | 3.21 | 1.41.25 |
| 24/05 | 6.29 | 3.15 | 3.14 | R A C E |
| 23/09 | 7.07 | 3.35 | 3.32 | 1.46.75 |
| 10/11 | 6.55 | 3.29 | 3.26 | 1.43.75 |
| 2015 | ||||
| 03/04 | 6.32 | 3.19 | 3.13 | 1.38.00 |
| 09/04 | 6.19 | 3.10 | 3.09 | 1.34.75 |
| 16/04 | 6.24 | 3.16 | 3.08 | 1.36.00 |
| 01/05 | 6.13 | 3.07 | 3.06 | 1.33.25 |
| 21/05 | 6.14 | 3.11 | 3.05 | 1.33.50 |
| 24/05 | 6.07 | 2.58 | 3.09 | R A C E |
| 14/06 | 6.12 | 3.08 | 3.04 | R A C E |
| 21/06 | 6.30 | 3.16 | 3.14 | 1.38.25 |
| 29/08 | 6.12 | 3.12 | 3.00 | 1.33.00 |
| 13/10 | 6.18 | 3.09 | 3.09 | 1.34.50 |
| 27/10 | 6.04 | 2.59 | 3.05 | 1.31.00 |
| 2016 | ||||
| 29/05 | 6.26 | 3.20 | 3.06 | R A C E |
| 19/06 | 6.09 | 3.00 | 3.09 | R A C E |
| 2017 | ||||
| 20/04 | 7.11 | 3.36 | 3.36 | 1.47.75 |
| 21/04 | 7.06 | 3.36 | 3.30 | 1.46.50 |
| 09/05 | 7.02 | 3.33 | 3.28 | 1.45.50 |
| 11/05 | 6.51 | 3.25 | 3.26 | 1.42.75 |
| 24/08 | 7.07 | 3.30 | 3.37 | 1.46.75 |
| 31/08 | 6.57 | 3.36 | 3.21 | 1.44.25 |
[& a bit]
Also the Cooper’s [% grades here] test would be useful to keep an eye on. Especially for me as this is the test I have done most often since I started running [the army 1.5 mile version]. Unfortunately different organisations use different standards. There is even some research looking at sprint repeat [shuttle runs etc] compared to longer interval tests.
Whilst the actual Cooper’s test is based on distance covered in 12 minutes, most armies and police agencies of the world use a fixed distance. This is not exactly a Cooper test but a reasonable practical compromise as long as the distance is of sufficient length to put a continuous load on the cardiovascular system for 10+ minutes. For example, the British Army uses 1.5 miles, the Australian Army uses 2.4 kilometres, the US Army uses 2 miles and the US Marine Corps 3 miles.
Some of the standards from these organisations can be found here [highlights in the table below]. Very interesting to see the differences.
| coopers 1968 1.5 mile | ||||
| age/% | 20-29 | 30-39 | 40-49 | 50-59 |
| 99% | 8.22 | 8.49 | 9.02 | 9.31 |
| 95% | 9.10 | 9.31 | 9.47 | 10.27 |
| 90% | 9.34 | 9.52 | 10.09 | 11.09 |
| 80% | 10.07 | 10.45 | 11.28 | 12.17 |
| 50% | 11.34 | 11.58 | 13.05 | 14.33 |
| Australian Defence Force BFA 1.5 mile | ||||
| age P/F | 17-25 | 31-35 | 41-45 | 51-55 |
| < | 11.18 | 12.18 | 13.12 | 14.29 |
| Chinese people’s liberation army 3km | ||||
| age P/F | < 25 | 30-34 | 40-44 | 50-54 |
| < | 13.39 | 14.59 | 17.59 | 21.59 |
| Israel 3km | ||||
| 99% | 95% | 90% | 80% | 50% |
| 10.13 | 10.39 | 11.11 | 12.15 | 15.27 |
| US Army APFT 2 mile | ||||
| age/% | 20 | 30-34 | 40-44 | 50-54 |
| 99% | 13.05 | 13.24 | 13.42 | 14.29 |
| 95% | 13.18 | 13.48 | 14.12 | 15.06 |
| 90% | 13.41 | 14.12 | 14.48 | 15.42 |
| 80% | 14.24 | 15.06 | 16.00 | 17.00 |
| 50% | 16.36 | 17.54 | 19.30 | 20.48 |
| US Marine corps APFT 3 mile | ||||
| age/% | 20 | 30-34 | 40-44 | 50-54 |
| 99% | 18.09 | 18.09 | 18.09 | 18.09 |
| 95% | 18.49 | 18.49 | 18.49 | 18.49 |
| 90% | 19.39 | 19.39 | 19.39 | 19.39 |
| 80% | 21.19 | 21.19 | 21.19 | 21.19 |
| 50% | 26.20 | 26.20 | 26.20 | 26.20 |
Sometimes though it is difficult to know just where some test scores have ultimately come from [what they are based on]?
Certainly if I can get back to under the 9:30 ‘pass in’ standard of a British Army Parachute Regiment recruit [in their 20s] then I will be doing okay. Anything beyond that I can shoot the moon, as they say.
A range (mL/(kg · min) of VO2 max results give:
| 18-25 | 26-35 | 36-45 | 46-55 | |
| Superior | >60 | >56 | >51 | >45 |
| Excellent | >52 | >49 | >43 | >39 |
| > Average | >47 | >43 | >39 | >36 |
| Average | >42 | >40 | >35 | >32 |
| < Average | >37 | >35 | >31 | >29 |
| Poor | >30 | >30 | >26 | >25 |
| Very poor | <30 | <30 | <26 | <25 |
OUTRUNTHEZOMBEEZ 