Running repeats are a great way to improve your running speed. During repeats, you’ll practice multiple repetitions of a certain distance, helping challenge the body and add variety to your training plan.
Mile repeats are probably the most popular type of running repeat, but there are others too!
Let’s take a look at what running repeats are, benefits, and how to include mile repeats in your training plan.
What are running repeats?
Running repeats are a type of interval training that involve running at a specific pace over a predetermined distance (or sometimes, a predetermined time frame). The goal of the repeats is to increase your speed, mainly by increasing turnover, improving stride, and increasing mental and physical stamina at a certain speed.
Running repeats include:
- Short Track Interval Workouts: Typically 200 meter, 400 meter, or 600 meter track repeats. Recovery is often equivalent to the time of the interval or the distance, though this can be modified depending on goals.
- Long Track Interval Workouts: Typically 800 meter, 1000 meter, or 1200 meter track repeats. Recovery is often half of the time of the interval or the distance, though this can be modified depending on goals.
- Mile Repeats: Like it sounds, repeats of the 1 mile distance. May be done at a track or within a longer road workout. Recovery intervals vary. This is what many people think of when they hear “running repeat”.
- 2 Mile Repeats: Repeats of the 2 mile distance. Recovery intervals vary.
- Short Hill Repeats: Repeats of 30 to 60 second hard runs up a hill (typically a steeper hill, though you can play with the grade depending on what you’re working with, i.e. strength running vs. speed running). Downhill jogs for recovery.
- Long Hill Repeats: Repeats of 90 seconds to 2 minutes, though can go up to 4-5 minutes, up a more moderate hill. Downhill jogs for recovery.
Many people only think of “mile repeats” when they hear the running repeats, but you can see above there are many different types. That said, mile repeats are probably one of the most popular types of workouts, so we’ll give you some specific examples of those further down in the post.
What is the difference between repeats and intervals?
Repeats are simply a form of interval training. Interval training can include other types of running workouts, though, like fartlek training or a pyramid style workout, both of which wouldn’t be classified as a repeat.
The main difference is that repeats cover the same distance (or in the case of hills, time) multiple times through the same workout.
Benefits of running repeats
There are many benefits of running repeats, which include:
- Adds variety – Running the same pace every workout can get old. Mixing up your workouts with repeats keeps things fresh and challenging, and keeps your cardio fun!
- Improves speed – Repeats teach your body how to run at a faster speed. You increase turnover and your feet come of the ground in quicker succession with out losing as much energy to the ground. Your body also learns to engage more fast twitch (Type II) muscle fibers, which are involved in power and speed.
- Improves running economy – This refers to how much energy you need to run at a particular pace. By practicing multiple times at faster paces, and consistently doing that during training, you’re able to become more efficient at that pace.
- Enhances cardiovascular fitness – Most running – whether steady state or interval based – is good for your overall fitness and heart health. Running repeats, which involve faster bouts of running, may be particularly helpful, as several studies (like research in Sports Medicine as well as this study) have shown interval training may offer some additional health benefits.
- Trains your body’s anaerobic energy production – This really applies to short intervals, as those are truly evoking anaerobic running, though there is a portion of even mile repeats that involve anaerobic energy production.
- Develops mental strength – Repeats can be hard and mentally challenging, as you have to push yourself each time. Developing this mental stamina will serve you well come race day.
Mile repeat workouts
Mile repeats are a great way to improve your speed for longer race distances. They can be a valuable part of training for 5K races all the way up to marathon distance. They’re helpful for training your body to run fast for an extended period of time, helping improve aerobic running efficiency and (depending on pacing) help shift your lactate threshold.
Important tips:
- Do not do any type of speed intervals until you have a couple months of consistent, steady state running history.
- Do not do mile repeats if you have any running injury or pain that affects your running stride or ability to move safely.
- Think about the purpose of the mile repeat relative to your training when deciding what type of workout to do and how long your recovery intervals should be.
- Mile repeats can be done on either a track or the road, depending on what is available and what the goal of the session is.
- Whenever you’re doing mile repeats, it’s essential to start off with a comfortably paced run for 10 minutes.
Workout #1: Tempo Mile Repeats
Purpose: Build aerobic running stamina among new distance runners.
- Warm up with a 10 minute easy run.
- 3×1 mile at tempo pace (between 10K-half marathon pace; depends on the runner – should be “comfortably hard”) with 1-2 minutes active recovery in between
- Cool down with a 10 minute easy run.
Workout #2: Fast Mile Repeats
Purpose: Build speed for 5K-10K racers.
- Warm up with a 10 minute easy run.
- 3×1 mile at 5K pace, with 3-4 minutes of jogging in between.
- Cool down with a 10 minute easy run.
Workout #3: Half Marathon Road Repeats
Purpose: Build aerobic efficiency; teach the body how to run at your desired half marathon race pace on the road.
- Warm up with a 10 minute easy run.
- 4×1 mile at goal race pace on a road run, with 3-4 minutes of comfortable running in between.
- Cool down with a 10 minute easy run.
Workout #4: All Out Mile Repeats
Purpose: Improve VO2 max and increase speed among competitive 5K racers.
- Warm up with a 10 minute easy run.
- 3×1 mile at best sustainable effort (best pace you can keep for all three intervals), 4 minute walk or jog between each one.
- Cool down with a 10 minute easy run.
Workout #5: Marathon Race Pace Repeats
Purpose: Build aerobic efficiency and teach the body how to run at desired half marathon pace.
- Warm up with a 10 minute easy run.
- 6×1 mile at goal marathon pace on the track, 200-400 meter recovery jog between each
- Cool down with a 10 minute easy run.
The bottom line
Running repeats are great for helping improve your speed. Mile repeats in particular are useful for distance athletes, and can be tailored to your individual needs. Make sure to warm up before each session, and always listen to your body and adjust the workout accordingly. With the right plan in place, you can use them to help achieve your running goals. Enjoy!
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