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Training / Training Talk

Training Talk...............................

Mile Repeats – The “All Purpose” Workout
By Susan S. Paul, MS
TSF Training Program Director

Mile Repeats are both an effective and versatile workout for the 5k runner to the marathoner. Mile Repeats require a blend of endurance and speed and, after all, isn’t that what a race is? Races are simply a series of one-mile repeats. Apparently, not all runners love Mile Repeats, they think they are “boring”. Go figure? I have learned NOT to let runners know ahead of time when Mile Repeats are on the schedule because they most likely won’t show up. Despite their lack of popularity, all runners can benefit from this “all purpose” workout.

 

MILE REPEATS ARE EFFECTIVE - believe it or not!

Mile repeats are an effective workout because they improve a runner’s max VO2, running speed, leg turnover rate, and running economy all at the same time. They improve endurance by increasing or raising a runner’s lactate threshold. Endurance training increases the number of mitochondria in the muscle cells, which allows for an increased capacity of aerobic metabolism. A greater aerobic metabolism means less lactate is produced at any given intensity level of exercise. This, in turn, raises the ceiling for one’s lactate threshold level, meaning a runner can run faster for longer periods of time before reaching their lactate threshold. Lactate threshold is the point at which, during exercise, the blood lactate concentration suddenly increases. Lactate threshold levels are important to runners because it is a good indicator of performance. Some researchers believe lactate threshold to be an even better indicator of performance than ones’ max VO2, because lactate threshold indicates the level or the intensity at which one can perform, regardless of max VO2.

MILE REPEATS ARE VERSATILE

Mile repeats are versatile because they can be run anywhere; on the road or on the track, and they benefit all runners from the recreational 5k runner to the seasoned marathoner, as well as accommodating a wide variety of fitness levels from the novice to the advanced runner. The intensity or the pace of mile repeats is adjustable so runners of all levels can benefit from the workout. At the lower end of the intensity scale, mile repeats improve and expand the aerobic base; at the upper end of the intensity scale mile repeats increase lactate threshold. Whatever the training intensity, runners improve their form, speed, and efficiency while also improving their fitness. For example, mile repeats done at goal marathon or half-marathon race pace teach proper pacing while providing aerobic conditioning. Mile repeats done at 5k pace or faster prepare runners for shorter distance races.

PACING

Aside from the obvious conditioning effects from training at goal race pace, mile repeats provide mental conditioning as well by teaching pacing. The value of intrinsically knowing your run pace without having to look at your watch is invaluable. All runners should become so familiar with their targeted race pace, that they know immediately whether they are on or off pace. Knowing the stride, leg turnover rate, the arm swing, the breathing rate, and the overall “feel” associated with a particular pace allows runners to be ‘spot on’ when racing. This helps runners avoid going out too fast or realizing too late that they have missed the opportunity for a PR.

MILE REPEAT WORKOUT

2-6 x one mile @ 10k pace OR 30 seconds to 60 seconds faster than goal Marathon Race Pace (MRP) or Half Marathon Race Pace (HMRP). Take 3-5 minutes for recovery after each mile. Advanced runners can take 3-4 minutes for recover; Novice runners can take 4-5 minutes for recovery. Keep each mile time consistent, try for no more than a five second variance with each mile. Remember that learning to PACE is part of the workout.

Use a stretch of road that is relatively straight and has little traffic, or use the track. The number of mile repeats depends upon previous running experience, fitness level, training goals, and the goal race date. Novice runners should start with two one-mile repeats and gradually increase the number of repeats with subsequent workouts. The pace for mile repeats is a big variable and is dependent upon running background and targeted race distance. Marathoners and half-marathoners can use 10k pace or 30 to 60 seconds faster than goal marathon or half-marathon race pace. Shorter distance runners can use 5k race pace or faster. Novice runners can also incorporate run/walk breaks into their mile repeats as well.

VARIATION 1

Disguise Mile Repeats on the track with this workout.

2 to 4 x 1200’s @ 10k pace, 400’s @ 5k pace. Run the 1200 at 10k pace. Then take a very short recovery interval (RI) between the 1200 and the 400; only 30 seconds for veteran runners, 60 seconds for novice runners. Then run the 400 at 5k pace. After running the 400, veteran runners take a 3 minute RI; novice runners take a 4 minute RI. When the Recovery Interval is over, begin the next set of 1200, 400. Try to keep all interval times consistent.

VARIATION 2 - Indian Mile Drill

Another variation for doing Mile Repeats is the “Indian Mile” drill. You need a group of runners of similar pace for this workout. Group runners by their running pace, put 5 or 6 runners in each group, 8 max. If the pace lines get too long, passing becomes too difficult. Runners determine the pace for their mile before they start. Using 10k pace or 30 seconds faster than their goal MRP is a good place to start. They run in a single file pace line at the pre-determined pace. The last runner in the line has to speed up and pass everyone in the pace line and then settle into the lead position and return to the pre-determined pace. As soon as the runner settles into the lead position, the next runner steps out and passes the pace line. This “leap frogging” continues the entire mile. This workout teaches runners the intrinsic feel of their targeted pace, the ability to change gears and run faster for a short time, and then settle back into the targeted pace. It also teaches them that they can RECOVER after that burst of speed while passing. Runners are very likely to encounter this scenario when racing, so this workout prepares them both physically as well as mentally to meet the challenge of racing.

MILE REPEATS ARE A WIN-WIN

Mile Repeats furnish everyone from the novice 5k runner to the veteran marathoner with a good workout. The number of repeats, the pace, and the recovery interval are adjustable and can accommodate any distance and any fitness level. Mile Repeats truly are the “All Purpose Workout”.

Enjoy!
Susan Paul, MS
TSF Training Program Director

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