MILE REPEATS REST TIME PROFESSIONAL

However, you can break a planned tempo run into mile repeats, with quick recovery, to get the same benefits with less fatigue, a particularly useful strategy for novice racers. Runners often develop stamina with tempo, or lactate-threshold, runs (typically 20 to 40 minutes at a 'comfortably hard' pace). Here's how-and when-to use mile repeats to boost endurance, get faster, and practice pacing.

MILE REPEATS REST TIME PROFESSIONAL

'Mile repeats provide excellent all-around conditioning for runners competing in most any distance,' says running coach John Kellogg of Ithaca, New York, who has worked with professional and collegiate athletes for 29 years. But it's also long enough to build stamina, when performed at tempo pace. 'You can do mile repeats on the road or a track, and they can be done in a number of ways to accomplish different training goals,' says Tony Coffey, head coach of the Impala Racing Team in San Francisco.įrom a physiological perspective, the mile is a 'middle distance.' It's short enough to be run fast (by experienced runners) to build speed. Plus, by tweaking the pace, the number of repeats, and the duration of the recovery between efforts, runners can adapt mile repeats to any goal-whether it's improving fitness or setting a marathon PR. The mile, after all, lies at the very heart of the sport, as the unit from which all things running are measured-speed, daily distance, races, even lifetime achievement. Popularized back in the late 1970s by athletes such as Alberto Salazar, who ran them before winning his first New York City Marathon, the workout is enticing, in part, because of the distance itself. Whether you want to improve your race time or just maintain the fitness you built up over the summer, these workouts can help you out.When it comes to effective workouts, mile repeats are a classic and versatile training tool.

Cool down 1 mile.Īs you can see, these running speed workouts can be adapted to pretty much any fitness level.

This will teach your legs to work when they're tired, but don’t push them if you are experiencing pain (there’s a difference between pain and fatigue) stop immediately and rest! Repeat 1 to 4 more times. Instead of recovering, perform the following: 2 minutes alternating walking lunges and 2 minutes wall sits (use a tree if you’re outside). Then, run quickly (but not all out) for 800m, or about 4 minutes. Start by warming up 1 mile in an area that has grass nearby to perform strength exercises. It incorporates both speed work and strength work to make your legs have that fatigued, “on fire” feeling. This “Legs on fire” workout is great for toning up the legs (especially the inner thighs!) and building leg muscle.

In other words, check with your doctor before participating in any strenuous workout. I would like to note that I am not a fitness instructor – I am simply a 5-year varsity cross country and track runner here to share my workouts. They are as difficult as you want them to be, so just do your best! You can even build up to these by walking if you need to. Doing speed workouts in the fall or winter is perfect because you get a view of the gorgeous trees and you don’t have to deal with the summer heat. That’s why these running speed workouts are a great solution – they are quick, effective, and you can do them right outside your house. We still want to enjoy ourselves and our families, and may not have as much time as we would like to at the gym. With all the seasonal pumpkin and apple-flavored treats that are common this time of year, we may be in need of some extra workout help. These running speed workouts will help get you into better shape – and help you maintain it – this fall and winter.

Mile repeats rest time