Mile Repeats

A tempo training basic, more valuable than almost any other tempo workout, is the mile repeat. Make sure you are warmed up well with a short jog and drill work before starting your repeats. The following is an advanced workout. Remember to modify based on your training and upcoming goals.

Warm up 1 mile easy

Run 1 mile at 70% effort

Recovery jog for 400m

Run 1 mile at 80% effort

Recovery jog for 400m

Run 1 mile at 90% effort

Recovery jog for 400m

Run 1 mile at 100% effort

Cool down 1 mile easy

 

If on a track, change direction every mile. If on a treadmill keep incline at a minimum of 1%. If running outside, repeat the same mile to have an accurate comparison of effort and time. Keep track of your times for each mile.