You should finish the workout with an elevated level of lactic acid, allowing your body to gain the positive adaptations which are essential to improving performance. The overall purpose of a tempo workout is to increase your lactate threshold. You may start with a lower mileage and build from there. This higher efficiency is what helps you boost your long distance running performance.Ī typical tempo routine regularly involves 4-12 repeats of 1 to 2 miles in length. Lactate threshold is a critical component of training as it is the point at which your body no longer produces enough energy to finish the exercise at that speed.Īs your body adapts to the increased lactate levels and is able to handle the rise of lactate production, your body will become more efficient at producing energy from a decrease in oxygen intake. The training pace is an important factor in a tempo workout as it helps you develop your lactate threshold or the point at which your body can no longer produce the energy necessary to finish the exercise at that speed. Generally, the pace for mile repeats is around 5:00 minutes per mile, which effectively increases your lactate threshold. Mile repeats, or tempo runs, are an excellent way to build your aerobic capacity and anaerobic endurance while boosting cardiovascular strength and burning fat.Ī tempo workout is one which is done at a moderate but very intense pace for short periods of time followed by periods of rest. When Should I Add Mile Repeats When I’m Training for a Race?.What Are Some Benefits of Mile Repeats?.If you are running a marathon and want the best plan from day one of training to race day, I suggest the 100 Day Marathon Plan. This is just one great workout you can add to your routine. If you have a great workout, it can give you the confidence and courage to really push yourself even further than you thought possible come race day. Mile repeats are a great indicator of your current fitness level. I hope this classic interval workout will help you achieve your goals. You shouldn’t feel like you are running too fast come race day because of a workout like this. These intervals help you deal with the speed of a race.
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![mile repeats rest time mile repeats rest time](https://i.pinimg.com/originals/ad/f1/47/adf147083a3299e34d60886aff1c4677.jpg)
Remember, you get equal rest between each interval, so you will step to the line feeling better than during the first approach. If your average 5k race pace is 5:30, then shoot for 5:20-5:25 for the 1 mile repeats. Later in the season, when we are getting a few weeks away from the championship races (conference, sectionals, state) we switch to the second approach. You have to be careful not to run the first couple too fast, because the short rest will really catch up to you. You should add 30-45 seconds to this time and then run three to five mile repeats at 6:00-6:15 pace. Let’s say your 5k average mile pace is 5:30. The one minute rest period helps you more mentally than it does physically. Knowledge is power.Įarly in the season, when we are working on stamina, I use the first approach.
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Want more details on each version of this workout? Splendid. (If you run your intervals at 6:30, you get 6:30 rest between each mile) Three to five intervals just below your 5k/10k race pace, with equal recovery time. Three to five intervals slower than your 5k/10k race pace, with only one minute rest between each mile.Ģ. There are many different ways to approach running this workout, but I have found two ways to be the most effective.ġ. They are hard, but they build speed, stamina, and most importantly, courage. I always judged my pace in a race by my splits at the mile, so running mile repeats for an interval workout always helped me understand what I was capable of. Running 1 Mile Repeats is a workout that I both loved and hated to do. 1 Mile Repeats – Two different approaches to a classic interval workout