Marathon Mile Repeats
Workout - Marathon Mile Repeats
- 12min @ 9'30''/mi
- 7 lots of:
- 0.0mi @ 5'50''/mi
- 2min 30s rest
- 10min @ 9'30''/mi
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Intro: Here’s what you need to know about 7 x 1 Mile Reps For Marathon Training With Lee from The FOD Runner — a valuable video that walks through this classic workout. We’ve pulled out the essentials so you can put it into practice immediately. Watch the full video for additional context and coaching cues.
Key Points:
- Seven one-mile repeats form the core of this session, a reliable approach for marathon strength.
- Target pace sits at under 6 minutes per mile for each repeat, demonstrating solid aerobic fitness.
- The course runs out-and-back, with a mental reset point between efforts to recover slightly.
- Training alongside a partner (Lee) provides motivation to push through hard conditions and fatigue.
- Recover between repeats with a short, easy jog or walk back to your starting point.
Workout Example:
Warm‑up: 10‑15 min easy run
Repeat 7 times:
• 1 mile @ <6:00 per mile (adjust to your own fitness level)
• 2‑3 min easy jog or walk back to the start (or a quick walk to the base)
Cool‑down: 10 min easy jog + stretchTip: On breezy days, run your repeats into the wind during the first half, then turn around so the wind aids your return leg. This balances the effort across both directions.
Closing Note: Try this seven-repeat session over the next week. Use the Pacing app to dial in the pace and recovery intervals based on where you are in your training. Enjoy the challenge and keep pushing those marathon-pace miles.