Mile repeats are one of the most versatile and effective workouts for distance runners. Indeed, part of the magic of mile repeats is that runners racing nearly any distance can benefit from this solid workout.
By adjusting the number of reps, intensity, recovery intervals, and terrain, runners can use mile repeats to improve their race times in their 5K, 10K, half-marathon, marathon, ultramarathon, and any distance in between.
Moreover, even runners who are not interested in ever racing can benefit by improving cardiovascular fitness, endurance, running form, and speed.
As a running coach, mile repeats are a staple in my workout arsenal. They are tough, but an excellent way to push your limits and progress.
I’ll show you how to incorporate them into your training program and structure the worktous to improve your race times.
What Are Mile Repeats?
As the name suggests, mile repeats involve running multiple repetitions of a measured mile (1609 meters), with a recovery period between each rep.
These intervals are often run on a track, but plenty of runners do them on a road, trail, grassy course, or treadmill.
What Are The Benefits of Mile Repeats?
A mile repeat workout can offer a wide range of benefits depending on how you structure it. It’s a powerful tool for increasing speed, developing endurance, and improving running economy.
By adjusting intensity and recovery, it can help boost your VO2 max, raise your lactate threshold, and improve your cadence.
Mile repeats are also great for getting comfortable with your goal race pace, serving as a solid benchmark workout to track fitness gains.
Plus, they’re excellent for building mental toughness and adding variety to your training routine.
When Should I Do Mile Repeats In My Training Cycle?
Depending on your race goals, current fitness level, and how you structure your mile repeats, it’s usually best to incorporate them after the base-building phase of your training plan and stop them before the taper.
The longer your race (half marathon or marathon, for example), the earlier in your training program you should do mile repeats at race pace because a mile is a significantly smaller percentage of the overall distance.
Related: What’s a Good VO2 Max? Average VO2 Max By Age And Sex
Choose Your Challenge: The Different Types of Mile Repeat Workouts for Runners
#1: Speed
Mile repeats can improve your overall speed and race performance. To improve your speed, each mile rep is run at the goal race pace or faster.
For example, a 5K runner looking to break 18 minutes (5:40/mile pace) could run 3 miles at 5:40 (5K race pace), 5:35, or 5:30.
A half-marathon runner hoping to break 1:40 (7:38 pace) might run 6 x 1 mile at 7:15-7:20.
Rest is usually longer during a mile speed workout than during one geared towards improving stamina. For instance, runners may jog a full 400m for recovery after each mile when running for speed, rather than 100-200m for endurance.
#2: Stamina
Mile repeats can increase endurance and improve lactate threshold when they are run at threshold pace (roughly the pace you could sustain running all-out for one hour). These workouts can be incorporated earlier in the training program.
An example of a threshold-mile repeats workout would be 3-8 x 1 mile at half-marathon pace (or slightly faster), with a 1-minute rest in between.
Runners racing anything from a 5K to a marathon, and even longer distances, can benefit from this type of interval training, though, in general, the number of reps will vary (fewer for shorter race distances).
#3: Pacing
One key to a successful race performance is dialing in your goal race pace so that it feels as comfortable and natural as possible.
Mile repeats can help condition your body to nail your intended race pace despite nerves, competition, and other distractors come race day.
Simply run your miles at race pace to help lock in the feeling. The number of reps you should do and the rest periods will depend on your race distance and where you are in your training program.
The shorter your race, the fewer reps you should do because a mile is a greater portion of your race.
Regardless of your race distance, the closer you are to your race (aside from being in the final 10-14 days), the more reps you should be able to handle at your race pace.
For example, a 10K runner may do 3 x 1 mile at race pace with 2 minutes rest in week five of training and build up to 6 x a mile with 1-1:30 rest by week 10.
Should I Run Mile Repeats On the Track?
One of the beauties of this workout is that it can be run anywhere you can measure the distance. A standard running track is usually the easiest place for this workout because it’s free from traffic, has a known distance, and has easy demarcations to help with pacing.
A mile would be four laps around a 400-meter track.
However, you don’t have to run mile repeats on a track, and varying the terrain can be beneficial.
If your goal race is run on the roads or trails, running mile repeats on the actual course, or at least similar terrain, will better replicate the race-day experience.
A road marathon might have a rolling course, so practicing your form and technique on a similarly challenging road during your miles will better prepare you for the race than a workout on a flat track.
Just ensure you have an accurate way to measure distance and a safe course for your workout.
You can even do this running workout on a treadmill to boost your overall fitness and improve race performance. That said, it’s usually advisable to increase the incline slightly (1-2%) to better replicate the muscular demand of propelling your body outside when a belt isn’t pulling you along.
6 Tips for Running Mile Repeats
To have the most successful workout, consider implementing the following tips:
#1: Warm Up Thoroughly
It’s important to warm up before tackling your workout, especially if you’re running your mile intervals at a hard effort (race pace or faster).
Do at least 1-2 miles of easy running, and perform dynamic stretches and strides to get your muscles ready before starting the first interval.
#2: Run Even Splits
One of the benefits of running your mile repeats on a track is that you can check your pacing every 400m (or even more often). Running at an even pace for each repeat will help you get through the workout and make the most of the work you’re putting in.
If you’re running on the road, use a GPS watch or mark the first quarter-mile. This way, you can do a pace check and ensure you’re hitting the right splits before you get to the end and realize you either went out way too fast or failed to push hard enough.
Also, unless otherwise dictated in your workout program, try to run each repetition at the same pace so that your finish times for each are within just a few seconds.
#3: Keep Moving Through the Recovery
Particularly if you are running your mile repeats at an uncomfortably fast pace, it can be tempting to stop completely once you cross the line and take a stationary rest period instead of jogging at an easy pace through your recovery.
However, continuing to jog as soon as you finish a repeat will better replicate the physical demands of racing.
Keep in mind that if you are doing threshold intervals, you should have no problem resuming a comfortable running pace during your recovery because you should only be working at about 83-88% of your VO2 max,1Joyner, M. J., & Coyle, E. F. (2008). Endurance exercise performance: the physiology of champions. The Journal of Physiology, 586(1), 35–44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2375555/ or a pace you can maintain for about one hour.
#4: Take One Repeat At A Time
Mile repeats can build mental toughness. They are short enough that you can maintain your focus throughout each rep, but long enough that they test your grit and mental fortitude.
Tackling a mile-repeats workout with 4-8 reps or more can feel daunting. Any time you have speed work or intervals where you need to run faster than race pace, it’s natural to feel a little anxious about the difficulty ahead.
However, just focus on one mile at a time. Stay mentally locked into the repeat you are currently doing and don’t worry about how many are left to come. This will help manage feelings of dread, doubt, or defeat.
You can do it!
#5: Follow Your Workout
Workouts are structured in particular ways and strategically incorporated at certain points in your training program to achieve specific results.
To reap the benefits of your workout, it’s critical that you follow the prescribed workout as closely as possible. For example, if your 10K training program has you slated to run 4 x 1-mile at threshold pace with 1-minute recovery, don’t try to be a “hero” and crush it by running 5k pace.
#6: Cool Down
Even if you are tired after your workout, it is important to jog at least a mile or two to help your body cool down.
Cooling down helps bring your heart rate and breathing rate back to baseline and can reduce delayed-onset muscle soreness (DOMS) by maintaining elevated blood flow to the muscle.
This brings oxygen and nutrients to repair muscle damage and helps facilitate the removal of metabolic waste products.
Now that we’ve given you all the tips and tricks in this mile repeat guide to tackle your next workout, get out there and give it a go.
If you are looking for a structured training plan for your next race, you can check out our very own Marathon Handbook plans here. Let us help you start running today.
