{"id":1817,"date":"2022-02-26T17:33:33","date_gmt":"2022-02-26T17:33:33","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1817"},"modified":"2024-01-22T12:42:54","modified_gmt":"2024-01-22T12:42:54","slug":"benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/","title":{"rendered":"Benefits of Running Mile Repeats and How to Incorporate Into your Workouts"},"content":{"rendered":"\n<p>Looking for a simple running workout that can make you a better runner? Running repeats could be just right for you. And if you really want to keep things simple, mile repeats are the way to go.<\/p>\n\n\n\n<p>Today\u2019s article explains mile repeats, looks at their benefits and shows you how to run them properly. We also feature variations of running repeats so you can adapt them to your running goals and get the most out of them.<\/p>\n\n\n\n<p>Let\u2019s get down to business.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#what-are-mile-repeats\" title=\"What Are Mile Repeats?\">What Are Mile Repeats?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#benefits-of-running-mile-repeats\" title=\"Benefits of Running Mile Repeats\">Benefits of Running Mile Repeats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#build-physical-stamina\" title=\"Build Physical Stamina\">Build Physical Stamina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#grow-mental-toughness\" title=\"Grow Mental Toughness\">Grow Mental Toughness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#become-faster\" title=\"Become Faster\">Become Faster<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#get-used-to-race-pace\" title=\"Get Used to Race Pace\">Get Used to Race Pace<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#how-to-run-structure-the-mile-repeats\" title=\"How to Run (Structure) the Mile Repeats\">How to Run (Structure) the Mile Repeats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#mile-repeat-variations\" title=\"Mile Repeat Variations\">Mile Repeat Variations<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#5k-pace-mile-repeats\" title=\"5k Pace Mile Repeats\">5k Pace Mile Repeats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#10k-pace-mile-repeats\" title=\"10k Pace Mile Repeats\">10k Pace Mile Repeats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#half-marathon-pace-mile-repeats\" title=\"Half Marathon Pace Mile Repeats\">Half Marathon Pace Mile Repeats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/benefits-of-running-mile-repeats-and-how-to-incorporate-into-workouts\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-are-mile-repeats\"><\/span>What Are Mile Repeats?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>So, what is a mile repeat in simple terms? Mile repeats are one of the most popular types of running repeats.<\/p>\n\n\n\n<p>They work like this. First, you <a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">warm up<\/a> and run hard for a mile at your desired <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">pace<\/a>. You then recover for a short while. You run a few more repeats, alternating intense running for a mile with a period of <a href=\"https:\/\/joggo.run\/blog\/run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery after<\/a>.<\/p>\n\n\n\n<p>Is it really that simple? Yes, it is. And the beauty of mile running repeats is that you can adapt them to your needs.<\/p>\n\n\n\n<p>By varying their pace and the number of repeats you do, you can use them to train for various races, from 5k to <a href=\"https:\/\/joggo.run\/blog\/how-long-is-a-marathon-and-how-long-does-it-take-to-run-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">marathons<\/a>. Or simply build them into your workouts to become a better runner or achieve your fitness goals.<\/p>\n\n\n\n<p>Mile repeats are nothing new. They became popular in the late 1970s and have remained attractive for long-distance runners ever since. Their simplicity and structure give them a lasting appeal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"benefits-of-running-mile-repeats\"><\/span>Benefits of Running Mile Repeats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Why run mile repeats? Not only because they are fun, but because they can help you build stamina and speed, adapt your body to race pace, and become tougher mentally.<\/p>\n\n\n\n<p>With mile repeats, you can reap the same benefits just as you would with hard <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">tempo runs<\/a> but with less fatigue. Let\u2019s take the benefits of running mile repeats one at a time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"build-physical-stamina\"><\/span>Build Physical Stamina<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When you run mile repeats, you activate your slow-twitch muscles, which will help you build stamina. At the same time, you will train your body to get more oxygen to your muscles.<\/p>\n\n\n\n<p>With mile repeats, you can <a href=\"https:\/\/faculty.washington.edu\/crowther\/Misc\/RBC\/model2.shtml\" target=\"_blank\" rel=\"noreferrer noopener\">improve your VO2 max<\/a>, the maximum amount of oxygen your body can use during runs. You will also increase the stroke volume each time your heart pumps blood into your body. This helps it deliver more red blood cells to your tissues.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"grow-mental-toughness\"><\/span>Grow Mental Toughness<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running mile repeats means sustaining running hard for a reasonably long distance. It\u2019s the kind of training that trains your mind to get used to not feeling comfortable during <a href=\"https:\/\/joggo.run\/blog\/9-keys-to-run-longer-than-you-thought-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">long runs<\/a>; not just about running hard, either. It\u2019s about pacing yourself and maintaining focus. The mental toughness you develop from running repeats will prepare you for running long distances.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"become-faster\"><\/span><a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">Become Faster<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>We\u2019ve seen that a mile is long enough to help you build stamina. But at the same time, it\u2019s not long enough to help you build speed. When you run mile repeats, you also <a href=\"https:\/\/www.sciencedaily.com\/releases\/2021\/01\/210112110111.htm\" target=\"_blank\" rel=\"noreferrer noopener\">engage your fast-twitch muscles<\/a>.<\/p>\n\n\n\n<p>These muscles play a key role in helping you become faster. And you\u2019ll also boost your VO2 max, which will also help you run faster for a given effort.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"get-used-to-race-pace\"><\/span>Get Used to Race Pace<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can run mile repeats at your desired race pace. Even better, you can run them at 10-20 seconds or faster to prepare for <a href=\"https:\/\/joggo.run\/blog\/golden-rule-of-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">race day<\/a>.<\/p>\n\n\n\n<p>Running repeats are an effective way to start accustoming your body to the kind of pace that a <a href=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" target=\"_blank\" rel=\"noreferrer noopener\">5k<\/a>, <a href=\"https:\/\/joggo.run\/blog\/10k-in-miles-and-training-plan-for-10k-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">10k<\/a>, or <a href=\"https:\/\/joggo.run\/blog\/good-half-marathon-time-for-beginner-intermediate-and-advanced-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">half-marathon<\/a> race demands.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-run-structure-the-mile-repeats\"><\/span>How to Run (Structure) the Mile Repeats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you feel that run repeats are for you, it\u2019s time to get practical and build them into your <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">running workouts<\/a>. Start with a classic mile repeat structure to get a feel for it.<\/p>\n\n\n\n<p>1. <strong>Warm up<\/strong> with an easy pace run of 10 to 15 minutes or the equivalent of 1\u20132 miles.<\/p>\n\n\n\n<p>2. <strong><a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/\" target=\"_blank\" rel=\"noreferrer noopener\">Run a mile<\/a><\/strong> at 10\u201320 seconds faster than your goal race pace.<\/p>\n\n\n\n<p>3. <strong>Recover<\/strong> with a slow, easy pace run or walk of up to half a mile (not more than 5 minutes).<\/p>\n\n\n\n<p>4. <strong>Repeat the mile run and recovery<\/strong> up to six times.<\/p>\n\n\n\n<p>5.<a href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>Cool down<\/strong><\/a> with a 10 to 15-minute easy pace run, up to 2 miles long.<\/p>\n\n\n\n<p>How many mile repeats you do depends on your fitness level and running goals. You also want to factor in your other running workouts and <a href=\"https:\/\/joggo.run\/blog\/strength-training-for-runners-workouts-to-include-in-your-exercise-routines\/\" target=\"_blank\" rel=\"noreferrer noopener\">strength training<\/a>.<\/p>\n\n\n\n<p><strong>Note: <\/strong>Running repeats correctly means knowing your goal pace. If you haven\u2019t given it much thought so far, try this<a href=\"https:\/\/a.atmos.washington.edu\/~ovens\/racepace.html\" target=\"_blank\" rel=\"noreferrer noopener\"> pace calculator<\/a> provided by the University of Washington.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"mile-repeat-variations\"><\/span>Mile Repeat Variations<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Once you feel comfortable with the classic mile repeat, you can try out some variations of it. Depending on your race goals, you may find some of these variations more enjoyable than the basic one. They may also bring you better results.<\/p>\n\n\n\n<p>Here are some 1-mile repeats you may want to try.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5k-pace-mile-repeats\"><\/span>5k Pace Mile Repeats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The first 1-mile repeat variation comes with a comfortable rest period but is challenging nevertheless because of its pace.<\/p>\n\n\n\n<p>1. Warm up with 1 mile of running at an easy pace.<\/p>\n\n\n\n<p>2. Run your first mile repeat at your 5K pace.<\/p>\n\n\n\n<p>3. Recover with 4 minutes of running at an easy pace.<\/p>\n\n\n\n<p>4. Repeat the mile run and recovery three more times, for a total of four repeats.<\/p>\n\n\n\n<p>5. Cool down with a 1 mile run at an easy pace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10k-pace-mile-repeats\"><\/span>10k Pace Mile Repeats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>During the 10k pace mile repeat\u2014as during all the other variations we\u2019ve shared\u2014it\u2019s important not to slow into a walk but keep on running.<\/p>\n\n\n\n<p>1. Warm up with some easy running for 1 mile.<\/p>\n\n\n\n<p>2. Run the first mile repeat at your 10k pace.<\/p>\n\n\n\n<p>3. Recover with 2 minutes of running at an easy pace.<\/p>\n\n\n\n<p>4. Repeat the mile run and recovery four more times, for a total of five running repeats.<\/p>\n\n\n\n<p>5. Cool down with easy running for 1 mile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"half-marathon-pace-mile-repeats\"><\/span>Half Marathon Pace Mile Repeats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/good-half-marathon-time-for-beginner-intermediate-and-advanced-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">Half marathon pace<\/a> mile repeats are great for getting your body ready for longer workouts, races or boosting your training volume. They come with a shorter rest interval than 5k or 10k pace mile repeats.<\/p>\n\n\n\n<p>1. Warm up with 1\u20132 miles of running at an easy pace.<\/p>\n\n\n\n<p>2. Run your first running repeat for 1 mile at your half marathon pace.<\/p>\n\n\n\n<p>3. Recover with 1 minute of easy running.<\/p>\n\n\n\n<p>4. Put in five more repeats with recovery in between them for a total of six repeats.<\/p>\n\n\n\n<p>5. Cool down with 1 mile of running at an easy pace.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Simple, fun, and easy to adapt to your goal race pace \u2013 that\u2019s mile repeats in a nutshell. Here are a few key things to remember:<\/p>\n\n\n\n<ul>\n<li>Mile repeats can help you build running economy, stamina, and speed at the same time.<\/li>\n\n\n\n<li>Running repeats not only accustom your body to long-distance race paces but also prepare you mentally to deal with discomfort.<\/li>\n\n\n\n<li>You can adapt running repeats to your fitness level and race pace.<\/li>\n\n\n\n<li>During running repeats, always warm up and cool down with an easy run of 1\u20132 miles.<\/li>\n\n\n\n<li>You have to know your target pace before running repeats effectively.<\/li>\n\n\n\n<li>It\u2019s important not to stop during repeats. At most, slow down to a walk. But make it brief.<\/li>\n<\/ul>\n\n\n\n<p>Enjoy your first mile repeats, and remember not to push yourself too much too soon. Start with a few repeats and gradually work toward increasing them. That way, you\u2019ll accustom your body to running repeats without exhausting it or risking <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">injury<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"http:\/\/gotomybooknotes.com\/images\/running\/Galloway.pdf\">Galloway, J. and Golueke, R., 1984.&nbsp;<em>Galloway&#8217;s book on running<\/em>&nbsp;(p. 298). Bolinas, CA: Shelter Publications.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=NySBEAAAQBAJ&amp;oi=fnd&amp;pg=PR1&amp;dq=running+%22mile+repeats%22&amp;ots=xYCiVYhDnB&amp;sig=-1prEejqJYJqHGNsjQpaNb8W1jQ\">Coogan, M. and Douglas, S., 2023.&nbsp;<em>Personal Best Running: Coach Coogan\u2019s Strategies for the Mile to the Marathon<\/em>. Human Kinetics.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=gPB6DwAAQBAJ&amp;oi=fnd&amp;pg=PT8&amp;dq=running+%22mile+repeats%22&amp;ots=S_iPjwzWwR&amp;sig=boGAwqHuaCV9BGp66yV02qUu-SY\">Sandrock, M., 2000.&nbsp;<em>Running tough<\/em>. Human Kinetics.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/21640629.2014.953005\">Denison, J. and Mills, J.P., 2014. Planning for distance running: Coaching with Foucault.&nbsp;<em>Sports Coaching Review<\/em>,&nbsp;<em>3<\/em>(1), pp.1-16.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/go.gale.com\/ps\/i.do?id=GALE%7CA179387618&amp;sid=googleScholar&amp;v=2.1&amp;it=r&amp;linkaccess=abs&amp;issn=1548419X&amp;p=AONE&amp;sw=w\">Karp, J.R., 2008. Top 6 lessons for coaching runner: winning tips for winning races.&nbsp;<em>IDEA Fitness Journal<\/em>,&nbsp;<em>5<\/em>(5), pp.30-34.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=7tAB68B82gcC&amp;oi=fnd&amp;pg=PR7&amp;dq=running+%22mile+repeats%22&amp;ots=S98412tV-H&amp;sig=-xe0N_6VqJh9K6YRdzK1c8kCkHc\">Kuehls, D., 2006.&nbsp;<em>Four Months to a Four-Hour Marathon: Everything a Runner Needs to Know About Gear, Diet, Training, Pace, Mind-set, Burnout, Shoes, Fluids, Schedules, Goals, &amp; Race Day, Revised<\/em>. Penguin.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Looking for a simple running workout that can make you a better runner? Running repeats could be just right for&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1819,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"19","inline_featured_image":false,"footnotes":""},"categories":[4,19],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1817"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=1817"}],"version-history":[{"count":43,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1817\/revisions"}],"predecessor-version":[{"id":4326,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1817\/revisions\/4326"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/1819"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=1817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=1817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}