The 1 mile is a versatile middle-distance event that involves both speed and stamina. The 1 mile swim (in the United States, 1,650 yards) is also employed in pool work in order to test how efficient someone is in using oxygen. The mile is also employed in other activities as a benchmark for time trials and pace.
For running, the mile (1,609 m) is between short sprints and longer events of endurance. It involves a combination of fast-twitch muscle for speed and slower aerobic work. Runners practice interval training—such as 4×400 m or 3×600 m repeats—to develop VO₂ max as well as increasing their lactate threshold. Runners train through miles on the track in order to develop pace technique and strengthen their brains, as they must hit predetermined lap times (for instance, four 400 m repeats in 60 seconds apiece for 4 minutes of miles).
For swimming, the 1 mile open-water swim (or 1,650 yard pool swim) tests how efficiently the swimmer can propel through the water. This is typically trained with long aerobic sets, pace work, as well as draft work. Practice consists of continuous swims for endurance, tempo work for racing pace, and sighting drills for cruising straight in open water. The mile can also be used in rowing or cross-country ski in ergometer time trials, which are tests of fit. Proficiency in the 1mile event contributes towards enhancing performance in longer events through the development of speed-endurance, pace technique, as well as mental toughness—all key components of fine endurance training.
