Progressive Mile Repeats
Workout - Progressive Mile Repeats
- 15min @ 12'00''/mi
- 0.0mi @ 10'00''/mi
- 400m @ 12'00''/mi
- 0.0mi @ 9'30''/mi
- 400m @ 12'00''/mi
- 0.0mi @ 9'00''/mi
- 400m @ 12'00''/mi
- 0.0mi @ 8'30''/mi
- 400m @ 12'00''/mi
- 0.0mi @ 8'00''/mi
- 400m @ 12'00''/mi
- 0.0mi @ 7'30''/mi
- 400m @ 12'00''/mi
- 15min @ 15'00''/mi
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Intro: This is a distilled version of The Running Channel’s guide on running your fastest half marathon, with workouts you can start this week. Watch the full video for context and coaching tips.
Key points
- Three workouts form the foundation: mile repeats, mixed-pace intervals, and continuous lap alternations on a track.
- Each session shifts between marathon, half-marathon, 10K, and 5K paces to build speed, aerobic capacity, and resilience.
- Mental preparation matters too. The third quarter of the race is where most runners struggle, so train for that stretch.
Workout 1, mile repeat session
- 6 x 1 mile with 400 m jog recovery between each.
- Mile 1: marathon pace, then 400 m easy jog.
- Mile 2: between marathon and half-marathon pace, then 400 m easy jog.
- Mile 3: half-marathon pace, then 400 m easy jog.
- Mile 4: between half-marathon and 10K pace, then 400 m easy jog.
- Mile 5: 10K pace, then 400 m easy jog.
- Mile 6: between 5K and 10K pace; finish strong.
- Speed builds progressively while recovery jogs stay steady.
Workout 2, mixed-pace
- 3 km at marathon pace, then 3 min recovery jog.
- 5 x 800 m alternating 5K and 10K pace with 90 s recovery between reps.
- 3 min recovery.
- 5 x 800 m again, same alternation.
- Close with 3 km at marathon pace.
- Pairs short fast efforts with sustained aerobic work, sharpening pace judgment under fatigue.
Workout 3, continuous lap run
- On a track, run 20 laps (400 m each) without rest, or split into two 10-lap blocks with 3 min recovery if you’re building up.
- Alternate: one lap at goal half-marathon pace, next at 10K pace (or 5K pace if more advanced).
- Keep the faster laps controlled, not all-out; the easier laps reset rhythm.
- Tests mental resilience and the ability to hold pace when the legs feel heavy.
Top tip, the third quarter: For most runners, miles 10–16 of a half-marathon feel like a wall. That’s where the race is decided. Train for that segment.
Closing note: Work through these sessions using the Pacing app to set your own speeds.