How to Run Mile Repeats: 3 Benefits of Running Repeats

A mile repeat is a marathon training tool used by distance runners looking to improve their race pace—the pace you can hold for the duration of a specific race effort, such as 5K, 10K, or marathon. Mile repeat workouts involve running a mile at your race pace, recovering by running a mile at an easy pace, and repeating. A typical mile repeat workout includes five to eight one-mile repeats with a three to four minute recovery between repetitions. However, the speed and intensity of mile repeat training can vary significantly based on the type of race you’re training for. For example, 5K mile repeats involve two to three reps at your 5K pace with three minutes of active recovery. But a 10K mile repeat involves running five to eight reps slightly faster than your race pace with only one minute of active recovery between reps.

Mile repeats differ from a tempo run (aka lactate threshold run), which involves running at your threshold pace (fast but comfortable) for twenty to forty minutes. Whereas tempo runs require a steady pace, mile repeats alternate between your race pace and an easier pace. Although tempo runs are another effective workout for improving speed and stamina, mile repeats can result in less fatigue and are a better option for beginners.

When you start training for a marathon, it’s best to have a strategic training plan and practice mile repeats at specific times leading up to race day. If you’re training for a 5K or 10k, start practicing mile repeats at an easy pace three to six weeks from race day. Taper off three to four days before your race, opting for easy runs at a reduced pace and mileage. For a half-marathon, start practicing mile repeats at half-marathon pace two to four weeks before your race. For a full marathon, start running mile repeats at your goal race pace (or slightly faster) four to eight weeks before race day. For half and full marathon training, taper off ten to fourteen days before race day.

There are several notable benefits to doing mile repeats.

1. 1. Mile repeats can help improve your speed. To effectively increase your speed, you need to increase your VO2 Max—the amount of oxygen your body uses to produce energy. This can be challenging for new runners who are unfamiliar with speed workouts. However, mile repeats break up your run into more manageable segments, which allows you to reach your target VO2 Max and increase your pace more easily.
2. 2. Mile repeats help you develop mental toughness. Mile repeats are an excellent workout for improving your ability to deal with mental discomfort—a key component to successfully running long distances.
3. 3. Mile repeats improve your running economy. Running economy refers to the efficient use of physiological elements to improve your pace or distance. Mile repeats increase your red blood cell count and VO2 Max, helping you run more efficiently.

Here’s how to run mile repeats.

1. 1. Find a running track. One lap around a running track is typically a quarter mile. This makes it easy to keep track of your distance—four laps around a regulation track equals one mile. Alternatively, you can use a running app or treadmill to track your progress.
2. 2. Warm up. Before you begin, start your training session with dynamic stretches, such as high knees and butt kicks. They’ll help warm up your muscles to support a full range of motion and improve blood flow.
3. 3. Run your first rep. For your first mile repeat workout, perform two reps of one mile each. Run the first mile at your 5K or 10K pace rate. Over the course of your training, you may want to increase this to ten seconds faster than your 5K or 10K pace rate.
4. 4. Recover. Recover by running at an easy pace for half a mile (two to four minutes rest). Catch your breath and lower your heart rate.
5. 5. Run your second rep. Run the second rep of one mile at the same pace as the first.
6. 6. Increase the number of repetitions over time. For your next training session, increase the number of repeats to three. With each subsequent training session, add another rep. The goal is to maintain the same pace for each mile repeat without increasing the recovery time. Advanced runners can go up to eight reps per training session.

If you have a previous or preexisting health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise or running program, but you may need to modify each exercise to attain optimal results according to your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise or running program. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery; your ability to adequately recover from your workouts will impact your results.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.