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
to import the workout after you install it.
Intro: We’ve distilled The Running Channel’s guide on running your fastest half marathon into actionable workouts you can start this week. If you have time, watch the full video for additional context and coaching tips. Below, we break down each session so you can begin training immediately.
Key Points:
- Three standout workouts form the foundation: mile repeats, mixed-pace intervals, and continuous lap alternations on a track.
- Each workout shifts between multiple pace zones—marathon, half-marathon, 10k, and 5k speeds—to build speed, aerobic capacity, and mental fortitude.
- One more element matters just as much: mental preparation. The third quarter of a race tends to be where runners struggle most, and training for that stretch makes all the difference.
Workout Example 1 – Mile Repetition Session
- 6 × 1 mile repeats 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: target half-marathon pace, then 400 m easy jog.
- Mile 4: between half-marathon and 10k pace, then 400 m easy jog.
- Mile 5: 10k race pace, then 400 m easy jog.
- Mile 6: between 5k and 10k pace—finish with authority.
- The structure builds speed progressively while recovery jogs stay steady, helping you build confidence without breaking form.
Workout Example 2 – Mixed-Pace Workout
- 3 km at marathon pace → 3 min recovery jog.
- 5 × 800 m, alternating 5k and 10k pace with 90 s recovery between reps.
- After this set, 3 min recovery.
- 5 × 800 m again, matching the alternation pattern.
- Close with 3 km at marathon pace.
- This structure pairs short, fast efforts with sustained aerobic work, sharpening your ability to judge effort and pace under fatigue.
Exercise Example 3 – Continuous Lap Run
- On a track, complete 20 laps (400 m each) without rest—or split into two 10-lap blocks with 3 min recovery between if you’re building up.
- Alternate patterns: one lap at goal half-marathon pace, the next at 10k pace (or 5k pace if you’re more advanced).
- Keep the faster laps controlled rather than all-out; the easier laps help settle your rhythm.
- This tests mental resilience and your capacity to hold target pace when your 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 with this segment in mind, and you’ll have the mental and physical tools to push through and finish strong.
Closing Note: Work through these sessions using the Pacing app to dial in your own speeds. Stick with them, stay patient, and you’ll feel the difference on race day.