📌 KEY TAKEAWAYS

• Touch mile pace year-round — even a single 200m at dream-mile pace once a week helps the body acclimate to the demands of 1600m racing over time.
• The 1600m is about rhythm and cadence — athletes need to learn to run their goal pace efficiently while minimizing effort, starting as early as summer training.
• Use speed zones (alternating float and sprint segments within 120m reps) to teach athletes how to change gears mid-race an...