![]() When, how many and how fast: When training for half marathon and marathon, running 3-6 miles worth of intervals at 5K-10K race pace every couple of weeks can help bring some pop back into your mileage-laden legs. But, you can also slow down a set of 1-mile reps and shorten the recovery to help improve your ability to dial in your race rhythm while breaking up the monotony of a long, sustained half-marathon or marathon-paced workout. Why: For half marathoners and marathoners, a faster set of mile repeats can provide some much-needed punch to your volume-packed training schedule. If you can nail that one and finish strong, you’ll know you’re ready to smash your goal! Half Marathon-Marathon Training Finally, two weeks out from race day, do the workout one last time, but only give yourself 1:30-2:00 recovery between reps. Repeat this workout four weeks out from the race, maintaining the same number of reps but slicing 30 seconds off your recovery between each one. Two to three weeks out, 3 x 1 mile at goal 5K race pace with 90 seconds recovery between reps is a very tough session, but one that will give you a good indication as to whether or not you’re ready to maintain that pace for 3.1 miles without a rest.įor a 10K-focused runner, shooting for 5-6 x 1 mile at 10K race pace (or 10K race pace minus 5-10 seconds a mile) with 3 minutes recovery between reps is a great workout six weeks out from race day. For someone focused on the 5K distance, 4 x 1 mile at goal 5K race pace (or 5-8 seconds per mile faster) with 3 minutes recovery between reps is a great workout six weeks out from race day. About eight weeks before your goal race, maintain the frequency of your mile repeats, but shift the emphasis by speeding up to 5K-10K race pace and/or reducing the number of reps and increasing the amount of recovery time between intervals. Aiming for 5-8 x 1 mile at half-marathon pace (roughly 15-20 seconds per mile slower than your 10K race pace) with 60 seconds recovery between reps can be a great complement to (or substitute for) tempo runs in your training schedule. When, how many and how fast: Beginning 12-16 weeks out from your goal 5K-10K, running a set of mile repeats once every two weeks is a great way to build strength and improve endurance along with regular long runs, hill workouts and tempo runs. As you get closer to your goal race, say 4-8 weeks out from the event, running your mile repeats at goal race pace or faster will help you to dial in the specific endurance required to maintain goal pace for 3.1 or 6.2 miles. Why: When preparing for 5K-10K racing on the roads, track or cross country, a set of early season mile repeats run slower than 5K-10K race pace a with short recovery between reps will help you to develop the strength to handle the faster, more intense race-specific workouts later in the training cycle. So how can you make mile repeats work for you? Use the suggested workouts below as a guideline for implementing them into your own training schedule. Why? At a duration of a little over four minutes (for very fast runners) up to 8 or 9 minutes, mile repeats are long enough to build race-specific strength and endurance and challenging enough to help improve your mental game when doubt sets in and focus starts to fade. Mile repeats can work wonders for 5K-10K runners, half marathoners and marathoners by manipulating the intensity, number of reps, recovery and even terrain to suit your needs. 800m).While running four fast laps around a track multiple times-or repeating a sequence of mile repeats on the road or trail-doesn’t sound all that exciting, this classic is an effective workout regardless of your training and racing goals. For a 3x3000m interval workout it's important to specify the recovery time (e.g. For example, for 3x3000m repetitions it does not matter how much recovery time you use in between as long as you're fully recovered when starting the next trial. ![]() ![]() I use 'repetitions' for longer distances as well with the main point of full recovery between intervals. You can use these terms without referring to special paces. ![]() Repetitions are meant to improve speed and running economy, mostly over 200m to 400m with full recovery intervals in between. In general, interval workouts have a short recovery phase such that the impulse is built up over the whole workout. Intervals are meant to stress the VO2max and raise the maximum oxygen uptake capacity. I refer to how Jack Daniels defines these terms in his 'Running Formula' (with speaking about interval and repetition pace, see wikipedia): This clearly depends on which definitions you're referring to as there may be several different ways to interpret these terms.
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