7:15 pm warmup, for a 7:30 session start
After a thorough warm-up start doing laps at your target lap pace one at a time with a minute rest (stationary recovery or jog).
Repeat six to nine times
Finding your 1 lap mile race pace. Simply take your mile target time and divide by 4. Or in other words your 1 lap mile pace = target time for mile / 4
E,g For example, if you aim to do 8 mins for the mile, then your 1 lap mile pace = 8 mins / 4 = 2 mins
If you picked the pace correctly the first couple of repeats should feel comfortably hard, but then it will be progressively more difficult to keep the pace as one minute is not enough for a full recovery. If you can do six to nine repeats this way before you can't maintain the pace - you did a very solid mile training session and you know that your target pace is realistic. Just keep in mind that this is a hard session!!
The Queen II Elizabeth Stadium (Donkey Lane Stadium)
Donkey Lane
Enfield
EN1 3PL