Race Pace Mile Repeats

Workout - Race Pace Mile Repeats

• 15min @ 10'00''/km
• 5 lots of:
  • 0.0mi @ 8'00''/mi
  • 2min rest
• 0.0mi @ 8'00''/mi
• 15min @ 10'00''/km

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Intro

High-Altitude Mile Repeats: Supercharge Half Marathon Training with a KEY Pivot for Race Day by Seth James DeMoor lays out a structured approach to race-pace work at elevation. The key takeaways are below. The full video has more depth and coaching context.

Key points

• Altitude + race-pace focus: training at race pace (5:00 min/mile) at 5,280 ft drives neuromuscular adaptation and fast-twitch recruitment that carries over to sea-level performance.
• The “pivot” mindset: when wind makes a track session risky, move to a trail or alternate venue with tailwind or neutral conditions.
• Use the environment: on the Platte River Trail, a southwest tailwind let the author hit sub-5-minute miles despite the altitude.
• Flexibility for coaches and athletes: willingness to shift location, adjust direction, or modify recovery times keeps the workout’s training effect when conditions change.

Workout example

6 × 1-mile repeats on flat terrain with 2 min jog recovery between each.

• Target: 5:00 min/mile (sea-level half-marathon race pace).
• Actual splits (altitude + tailwind): 4:58, 4:59, 5:02, 5:01, 4:58, 5:05.
• Keep the effort aerobic but focus on fast, light leg turnover. You should feel the neuromuscular pop, not deep anaerobic strain.

Practical tips

1. Map alternate routes before the session so you know where to access tailwind or avoid headwind exposure.
2. When you pivot venues, hold the work-to-rest ratio constant (like 2-min jog) to keep the training stimulus.
3. Use a GPS watch or the Pacing app to anchor target pace. If altitude and tailwind align, aim slightly faster than sea-level race pace.
4. During each recovery jog, use quick, bouncy strides to reinforce fast-twitch recruitment.

Closing note

Try this high-altitude mile session, scaling distances and recovery to your fitness. Use the Pacing app to dial in paces. Stay flexible and your half-marathon speed will improve.

References

• High-Altitude Mile Repeats: Supercharge Half Marathon Training with a KEY Pivot for Race Day - YouTube (YouTube Video)