Speed-Endurance Mile Repeats

Workout - Speed-Endurance Mile Repeats

• 11min @ 8'30''/mi
• 5 lots of:
  • 20s @ 3'00''/mi
• 4 lots of:
  • 0.0mi @ 5'45''/mi
  • 3min rest
• 10min @ 9'30''/mi

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A quick breakdown of “Marathon Workout Focus - Mile Repeats” on The FOD Runner, a solid resource for marathon prep. The main takeaways are below so you can run this straight away. Watch the full video for context and detail.

Key points

• Mile repeats are a foundational speed-endurance drill in marathon training. They build the ability to hold faster paces over longer stretches.
• Coming back from a break, focus on effort feel rather than chasing pace. Set your watch to interval mode with alerts at each repeat’s end and between repeats.
• Standard recovery is a 3-minute easy jog between miles. A 1-minute walk-jog drops heart rate faster if you need it.
• Over time, extend repeats to 2 or 3 miles and shift the pace closer to marathon pace.

Workout example

1. Warm-up: 10-12 minutes easy, then strides and form drills.
2. Repeat set: 4 x 1 mile at a hard-but-sustainable pace (the video shows trail paces around 5:30-6:20 per mile).
3. Recovery: 3 minutes easy jog between miles (or 1 minute standing if you need faster HR recovery).
4. Cool-down: 10 minutes easy.

Tip: set your watch timer to sound only at interval boundaries, not split times. It pushes you to focus on effort instead of constantly checking pace.

Closing note Try mile repeats this week. They build the endurance to hold goal pace in a marathon. Tailor paces to your fitness and log it in the Pacing app.

References

• Marathon Workout Focus - Mile Repeats | FOD Runner - YouTube (YouTube Video)