Are you a runner looking to take your speed and performance to the next level?
If so, mile repeats may be just what you need. Whether you’re a beginner or a seasoned marathoner, adding this type of training into your routine can help improve all aspects of running – from stepping times to stamina.
Welcome one and all to “What Are Mile Repeats? A Complete Guide”, where together we’ll dive into the finer points of this training method, including when it’s best used, and how to properly perform these workouts for maximum benefit!
So lace up those shoes and get ready for an incredible journey as we explore the world of mile repeats!
What Are Mile Repeats?
Mile repeats are a straightforward exercise: you sprint for one mile, rest briefly, and repeat this cycle several more times. By doing so, you can maximize your endurance and boost overall performance.
The elegance of this exercise, similar to the long run, is its straightforwardness: it works shockingly well with minimal effort and can be customized depending on your capability and desired outcomes.
Mile repeats have a wide range of advantages that can be felt throughout all distances, from 5K to the marathon.
Improving capillary and mitochondrial density while aiding in oxygen delivery to your muscles are just two benefits of these powerful workouts.
Mile repeats are a great way to build both speed and endurance, as they target your muscles’ fast-twitch and slow-twitch fibers.
Ultimately, an augmented stroke volume and a greater quantity of red blood cells will optimize your running economy – thus bringing you closer to the goal line regardless of race distance.
Mile repeats are the perfect way to not only build physical strength as a runner, but also develop mental resilience.
You must be able to embrace physical discomfort while pushing yourself during these workouts.
Furthermore, you will discover how to maintain a consistent pace throughout the run and avoid overexerting yourself too quickly so that you can hold your endurance for longer periods of time.
Completing a series of 400-meter repeats at an intensive intensity is relatively simple, as you get to enjoy more regular breaks.
However, this does not hold true for greater amounts of time, even if the total amount of hard running is equal.
Mile repeats are an incredibly flexible workout; you can easily modify the number of repetitions, your pace or effort level, duration of rest periods and even where you’re at in your training season.
Benefits Of Mile Repeats
Structuring your one-mile repetitions can come with many advantages, including enhancing:
1. Improved speed and efficiency in running
2. Greater endurance for racing
3. Increased muscular strength and power
4. Enhanced mental toughness
5. Improved anaerobic capacity to handle harder efforts
6. Faster overall race times, regardless of distance
It can also be used to develop race-specific endurance (for example, if you’re training for a half-marathon, mile repeats can help to improve your ability to run longer distances at a faster pace).
Ultimately, what you get out of this exercise depends on what you put into it. The more effort and dedication you bring to the table, the better results you will see in return!
Tips When Doing Mile Repeats
To ensure that you’re getting the most out of your mile repeats, here are some tips to keep in mind:
1. Start with a warm-up and end with a cool-down: This will help prevent injury by loosening up tight muscles and helping your body adapt to the workout.
2. Don’t push yourself too hard: Mile repeats can be difficult, so don’t overwork yourself or burn out. It’s important to ensure that you have enough energy left in the tank for all of your repetitions.
3. Vary your workouts: If you’re running mile repeats on the same course, try to mix up your workouts by running different speeds and distances. This will help to keep you focused and motivated.
4. Use a timer: Keeping track of what mile you’re on and what speed you’re at is essential in helping you stay on top of your goals.
When Should I Do Mile Repeats?
Mile repeats are an excellent workout to add into your routine when you’re training for a race.
For those running shorter distances, like 5K or 10K, mile repeats can help build speed and endurance and make sure that you’re ready to race on the big day.
If you’re running a half-marathon or full marathon, mile repeats can help improve your overall endurance and will prove beneficial when it comes to racing.
Remember that what works best for you is what matters in the end, so don’t hesitate to experiment with different distances and speeds.
Are Track Mile Repeats Right for Me?
One of the numerous attractions to mile repeats is that you can run them at any site with a known distance.
A standard running track is usually the best place for this kind of workout since it’s free from obstruction, has an established length and contains pacing markers.
Nevertheless, you don’t need to perpetually sprint around a track. Switching up the landscape can bring added advantages!
If you are aiming to achieve a triumphant finish in your goal race, whether it’s on the roads or through the trails, running mile repeats on the same course or terrain will better prepare and accustom you for that all-important race day.
If you’re training for a road marathon, you’ll be better prepared if your practice runs are on similarly rolling terrain.
Mile repeats with a challenging course will help to hone your form and technique in ways that running on the flat track cannot.
Ensure you have a precise way to measure your distance and carefully plan out a safe workout route for optimal performance.
To boost your physical condition and enhance race performance, you can carry out mile repeats on a treadmill.
It is usually suggested to increase the incline somewhat as it better replicates pushing your body outdoors when lacking an assisting belt.
How To Properly Structure Mile Repeats
When it comes to structure, the same rules apply for mile repeats as any other workout: warm-up and cool down.
A basic warm-up should include 10 minutes of light jogging or dynamic stretching followed by 4–5 strides (30–50 meters at race pace).
After the warm-up, you can proceed with the workout.
For beginners, start with 2–3 mile repeats and gradually increase to a maximum of 5–6 over time.
Rest intervals between each repeat should be at least two minutes or what is recommended for your event (half marathoners typically rest for 3:00-4:00 between repeats).
Depending on the terrain, you may opt to shorten your rest periods.
If running at a track, try and keep each mile as consistent as possible in terms of pace, as this will give you an indication of what type of time you should expect for your goal race.
Once you’ve completed the workout, give yourself a few minutes to cool down with some light jogging and stretching.
While it may not seem like much, the rest period between sets is what will allow your body to recover sufficiently for the next repeat and what separates mile repeats from other forms of training.
By following this structure, you can make sure that you get the most out of your mile repeats.
5K Mile Repeats
For those training for a 5K, mile repeats are an ideal workout to build speed and endurance.
During your performance of this intense interval workout, you should focus on maintaining good form with quick turnover and gradual acceleration as you near the finish. Rest periods between each repeat should be at least one minute.
To maximize your speed, aim to run at least 4–5 repeats with a total distance of approximately 5K.
For each repeat, try and increase your pace by the last 200m.
This progressive type of workout will help you develop the necessary speed and endurance needed for shorter races like a 5K.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Goal pace
- Rest: 2 minutes
- Mile Repeat 2: Goal pace + 0.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 3: Goal pace + 1.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 4: Goal pace + 1.5 seconds per lap
- Rest: 2 minutes
- Cool-down: 5–10 minutes easy jogging/walking and stretching
10k Mile Repeats
For those training for a 10k, mile repeats are an ideal workout to build speed and endurance.
During your performance of this intense interval workout, you should focus on maintaining good form with quick turnover and gradual acceleration as you near the finish.
Rest periods between each repeat can be shorter than what is recommended for longer distances. Aim for 2–3 minutes of rest between each repeat.
To maximize your speed, aim to run at least 8–10 repeats with a total distance of approximately 10K.
For each repeat, try and increase your pace by the last 400m. This progressive type of workout will help you develop the necessary speed and endurance needed for races like a 10K.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Goal pace
- Rest: 2 minutes
- Mile Repeat 2: Goal pace + 0.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 3: Goal pace + 1.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 4: Goal pace + 1.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 5: Goal pace + 2.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 6: Goal pace + 2.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 7: Goal pace + 3.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 8: Goal pace + 3.5 seconds per lap
- Rest: 2 minutes
- Cool-down: 5–10 minutes easy jogging/walking and stretching.
Threshold Mile Repeats
Mile repeats are also great for improving your anaerobic threshold.
In this workout, you should focus on maintaining an effort level just below what is considered “race pace”.
Rest periods between each repeat should be at least 3–4 minutes to ensure sufficient recovery before the next repeat.
For this workout, aim to run at least 6 repeats with a total distance of approximately 10K. For each repeat, try and maintain consistent pace throughout the entire mile.
This threshold-style of running will help you improve what is known as anaerobic capacity – the ability to sustain higher levels of effort for longer periods of time.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Threshold pace
- Rest: 3 minutes
- Mile Repeat 2: Threshold pace
- Rest: 3 minutes
- Mile Repeat 3: Threshold pace
- Rest: 3 minutes
- Mile Repeat 4: Threshold pace
- Rest: 3 minutes
- Mile Repeat 5: Threshold pace
- Rest: 3 minutes
- Mile Repeat 6: Threshold pace
- Rest: 3 minutes
- Cool-down: 5–10 minutes easy jogging/walking and stretching.
Half Marathon Mile Repeats
During your performance of this workout, you should focus on maintaining good form with quick turnover while gradually increasing your pace over the course of each repeat.
Rest periods between each repeat can be shorter than what is recommended for shorter distances. Aim for 2 minutes of rest between each repeat.
To maximize your speed and endurance, aim to run at least 6–8 repeats with a total distance of approximately 10K.
For each repeat, try and increase your pace by the last 400m. This progressive type of workout will help you develop what is known as “lactate threshold” – the ability to sustain higher levels of effort for longer periods of time.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Goal pace
- Rest: 2 minutes
- Mile Repeat 2: Goal pace + 0.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 3: Goal pace + 1.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 4: Goal pace + 1.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 5: Goal pace + 2.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 6: Goal pace + 2.5 seconds per lap
- Rest: 2 minutes
- Mile Repeat 7: Goal pace + 3.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 8: Goal pace + 3.5 seconds per lap
- Rest: 2 minutes
- Cool-down: 5–10 minutes easy jogging/walking and stretching.
Marathon Mile Repeats
During your performance of this workout, you should focus on maintaining a consistent pace throughout each repeat.
Rest periods between each repeat can be short, at around one minute or less. Aim for 2 minutes rest or less for maximum benefit from the session.
To maximize speed and endurance, aim to run at least 6-8 repeats with a total distance of approximately 10K.
For each repeat, try and increase your pace by the last 400m. This progressive type of training will help you develop what is known as “lactate tolerance” – the ability to sustain higher levels of effort for longer periods of time.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Goal pace
- Rest: 1 minute
- Mile Repeat 2: Goal pace + 0.2 seconds per lap
- Rest: 1 minute
- Mile Repeat 3: Goal pace + 0.4 seconds per lap
- Rest: 1 minute
- Mile Repeat 4: Goal pace + 0.6 seconds per lap
- Rest: 1 minute
- Mile Repeat 5: Goal pace + 0.8 seconds per lap
- Rest: 1 minute
- Mile Repeat 6: Goal pace + 1.0 seconds per lap
- Rest: 1 minute
- Mile Repeat 7: Goal pace + 1.2 seconds per lap
- Rest: 1 minute
- Mile Repeat 8: Goal pace + 1.4 seconds per lap
- Rest: 1 minute
- Cool-down: 5–10 minutes easy jogging/walking and stretching.
Tempo Mile Repeats
This type of workout is slightly different to what has been discussed above, as the focus should be on maintaining a faster than threshold pace for each mile repeat.
Rest periods between each repeat can still be quite short, at around 2 minutes or less.
To maximize speed and endurance, aim to run at least 6-8 repeats with a total distance of approximately 10K.
For each repeat, try and increase your pace by the last 400m. This progressive type of training will help you build what is known as “anaerobic capacity” – the ability to maintain a higher level of effort for longer periods of time.
Workout:
- Warm-up: 10 minutes jogging or dynamic stretching
- Strides: 4–5 strides (30–50 meters at race pace)
- Mile Repeat 1: Tempo pace
- Rest: 2 minutes
- Mile Repeat 2: Tempo pace + 0.2 seconds per lap
- Rest: 2 minutes
- Mile Repeat 3: Tempo pace + 0.4 seconds per lap
- Rest: 2 minutes
- Mile Repeat 4: Tempo pace + 0.6 seconds per lap
- Rest: 2 minutes
- Mile Repeat 5: Tempo pace + 0.8 seconds per lap
- Rest: 2 minutes
- Mile Repeat 6: Tempo pace + 1.0 seconds per lap
- Rest: 2 minutes
- Mile Repeat 7: Tempo pace + 1.2 seconds per lap
- Rest: 2 minutes
- Mile Repeat 8: Tempo pace + 1.4 seconds per lap
- Rest: 2 minutes
- Cool-down: 5–10 minutes easy jogging/walking and stretching.
Conclusion
Mile repeats are an excellent way to increase your endurance and speed. By completing these workouts on a regular basis, you can improve your aerobic and anaerobic capacity, leading to improved performance in races or other events.
So what are you waiting for? Hit the track and get some mile repeats in!
FAQ’s
What is the purpose of mile repeats?
Mile repeats are a type of workout used to improve speed and endurance by running repeated mile-long intervals at different speeds with short rest periods in between. By doing this, you can increase your aerobic and anaerobic capacities and improve your performance in races or other events.
What pace should mile repeats be?
Mile repeats can be done at a variety of paces. If you’re aiming for speed, try running faster than your threshold pace. For endurance, aim to run at your goal pace or slightly faster.
How long should the rest period be between mile repeats?
The length of the rest period between mile repeats will depend on what type of workout you are aiming for. For speed, try 1 minute or less and for endurance, try 2 minutes or less.
What is the total distance of a mile repeat workout?
The total distance of a mile repeat workout will depend on how many repeats you are doing. If you are completing 6-8 mile repeats, the total distance should be approximately 10K.
What is the best way to cool down after a mile repeat workout?
After a mile repeat workout, be sure to cool down with 5-10 minutes of easy jogging or walking, and some stretching. This will help to reduce any stiffness or soreness that may occur after the workout.