What do your workouts look like when you do mile repeats? How many reps do you usually run and what kind of pace should I shoot for in relation to 5k or 10K pace? Thanks for the help!
I generally do two kinds of workouts with mile repeats
Straight Daniels Cruise Intervals consist of mile repeats at Lactate Threshold Pace with short (1 minute) rests. I do as many of these as I can without destroying myself for the next day. The most I’ve done in one workout is 8. It really depends upon your weekly mileage. The more miles you are running in general, the more of these you can handle.
Other times I will do faster mile repeats, up to close to VO2 Max pace with significantly longer rests - 3 to 4 minutes. When I do these, I rarely even think of doing more than 3.
My mile repeats consist of this: 1-2 mile warm up, then 3 X 1 mile as hard as I can go. I usually leave just enough in the tank to get me through the third mile at a hard pace. I put in 4 minutes of rest between each mile. The number of intervals will go up as the season progresses. This is also the only type of speed work I am doing right now because of how early the season is. I saw huge results from this workout in my first tri of the season last weekend. So, that’s what my mile repeat workouts look like.
My mile repeats consist of this: 1-2 mile warm up, then 3 X 1 mile as hard as I can go. I usually leave just enough in the tank to get me through the third mile at a hard pace. I put in 4 minutes of rest between each mile. The number of intervals will go up as the season progresses. This is also the only type of speed work I am doing right now because of how early the season is. I saw huge results from this workout in my first tri of the season last weekend. So, that’s what my mile repeat workouts look like.
Wow. What’s the pysiological response you’re trying to illicit from this workout? It’s obviously too short/fast for lactate threshold or VO2max. If you want real speedwork get on a track and do repeat 800s with some 200s (or strides) before and after. Like 4x200, then 6x800, then 4x200.
As for me I do basically the same as JoeO (Daniel’s Running Formula is a worthwhile read/training template by the way). But I’m more moderate about it. Like 6xmile @ lactate threshold (like 540 for me) with 1 min rest or 3-4xmile @ 5k pace (520ish) with 3 min rest.
And if you’re doing like as many as 8 repeat miles @ lactate threshold you’d probably benefit more from a straight tempo run.
I would imagine the hope is to become faster 
.
I don’t incorporate real speed workouts until a little later in the season. I don’t want to burn out or get injured this early on. So instead I do longer intervals and tempo runs to avoid tearing my groin off the bone. My body needs to ease into the speed workouts. But I’ve found, whether the workout I outlined is awful looking or not, that I am much faster than last year due to these longer mile repeats. I also plan to add more intervals as the season moves along.
My mile repeats consist of this: 1-2 mile warm up, then 3 X 1 mile as hard as I can go. I usually leave just enough in the tank to get me through the third mile at a hard pace. I put in 4 minutes of rest between each mile. The number of intervals will go up as the season progresses. This is also the only type of speed work I am doing right now because of how early the season is. I saw huge results from this workout in my first tri of the season last weekend. So, that’s what my mile repeat workouts look like.
Wow. What’s the pysiological response you’re trying to illicit from this workout? It’s obviously too short/fast for lactate threshold or VO2max.
Fail.
Even I know that’s not right.
jaretj
+1
4-6 min at MAP…yep, that’d do it (based on all the research abstracts I’ve read in the last 10 years, that have been published in the last 15 or so years).
What distance are you training for? I would only do mile repeats for half marathon or above training. If you’re shooting for a 10k, 800s are perfect for speed.
For some real specific information, we need more information from you. What’s your goal for the race? How many weeks left til the A race?
Hubby ran for Arkansas and mile repeats were a staple… b/w 3-8. Depends on how far the race is you are preparing for.
Last summer had me do 2.25 mi w/u; 3-4 x mile w/ 400 jog; 2.25 mi w/d
Hit them in around 6:15-6:25 which is faster than my 5k pace, but my 5k pace has gone from 7/mile to 6:30/mile.
The goal is to make ya faster
If you’re talking about increasing speed for a longer distance, you’re pace would be slower and do more reps. I don’t think I could do more than 4 or 5 @ that pace…maybe this summer
Fail.
I always find it interesting how people refer to this as “speed work”
Could be a reason as to why many are running so slow!
Agreed. Mile repeats are at least a bi-weekly occurrence in D-I training for the 5k-10k guys. I was an 800/1500 runner and I’d still do them in the autumn during cross season. Usually 5-6 at 5k pace (4:40-4:45, my PR was only 14:40, so not blazing fast) with 800 jog recovery. I still do these every couple weeks, but not quite as fast anymore.
For the speed work, you do shorter intervals (600/800) at about mile pace. So for a 4:10 miler, you’d hit your 800’s in 2:05. We’d do 8-10, with a 400 jog recovery.
Have no idea what McDonnell had them do them on…but fast. Hubby won Penn Relays 5000 one year, or was it 3000… not enough coffee yet.
I had the displeasure of running the 400 in the DMR there once. I was proud to hand off in not last place. But that was only because I had a 3 second advantage at the start.
Outdoors would be the 5k, unless he was a steepler. And I’d imagine him running around 13:45 or so, which would put their repeats closer to 4:25-4:30. Sick fast…
Then it was the 5k.
Okay… he’s 37… 2 years ago he ran a road mile in 4:17. Debut marathon in 2005… 2:28. He was 34.
It is sick. He’s started to do tris, and the stinker… can bike better than most. Thank goodness he swinks. Only think I can take him on.
My mile repeats consist of this: 1-2 mile warm up, then 3 X 1 mile as hard as I can go. I usually leave just enough in the tank to get me through the third mile at a hard pace. I put in 4 minutes of rest between each mile. The number of intervals will go up as the season progresses. This is also the only type of speed work I am doing right now because of how early the season is. I saw huge results from this workout in my first tri of the season last weekend. So, that’s what my mile repeat workouts look like.
Wow. What’s the pysiological response you’re trying to illicit from this workout? It’s obviously too short/fast for lactate threshold or VO2max.
Fail.
CLASSIC! Thanks for the laugh…
I guess if you are going at 2min/mile pace you could consider it to be too fast for VO2max workouts…but for the rest of the freakin world it’s pretty good. My typical is a 0.5mi warmup, 1 mile at ~6ish, short stretch/cooldown, 0.5mi moderate jog then 1mile usually 6:15ish (slightly uphill on the way home). Usually I don’t try to do 3x or 4x mile repeats because I’ve found my form degrades and the additional soreness creeps into the next day’s recovery workout too much. Maybe if I did I could break 20 in the 5k though…
And if you’re doing like as many as 8 repeat miles @ lactate threshold you’d probably benefit more from a straight tempo run.
I agree. There have been many weeks when I have had that very thought. But I have to coach track workouts (which I myself run) once a week. You try telling 50 people, some of whom are new runners, that they have to do a multiple-mile tempo run on an indoor track that often!
Cruise intervals let me break them into more manageable chunks while doing a little more. But they are not ideal, I admit.
Then it was the 5k.
Okay… he’s 37… 2 years ago he ran a road mile in 4:17. Debut marathon in 2005… 2:28. He was 34.
It is sick. He’s started to do tris, and the stinker… can bike better than most. Thank goodness he swinks. Only think I can take him on.
Hmmm he must have run against one of my best friends if he was running and winning Penn about 17yrs ago. My friend was NCAA 10k and cross country champion.
Good chance. don’t remember what year…I think 92 or 93. Funny thing is…both years, I was watching Penns with my high school track team. He’s a bit older than me. Of course, didn’t meet him until 1998.