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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This quick breakdown pulls from Marathon Workout Focus – Mile Repeats on The FOD Runner — a solid resource for marathon prep. We’ve distilled the main takeaways so you can run this workout straight away. Watch the full video for additional context and detail.

Key Points

• Mile repeats function as a foundational “speed-endurance” drill in marathon training, building your ability to sustain faster paces over longer stretches.
• When returning from a break, emphasize how the effort feels rather than chasing specific pace—program your watch to interval mode with alerts that sound at each repeat’s end and between repeats.
• Standard recovery calls for a 3-minute easy jog between miles, though swapping in a 1-minute walk-jog can provide a quicker heart-rate drop if needed.
• Over time, extend your repeats to 2 miles or 3 miles and gradually shift the pace closer to marathon race pace.

Workout Example

1. Warm-up – 10–12 minutes of easy running, followed by strides and form drills.
2. Repeat set – 4 × 1 mile at your target “hard-but-sustainable” pace (the video shows a typical trail pace around 5:30–6:20 per mile).
3. Recovery – 3 minutes of easy jogging between miles (or 1 minute standing if you need faster HR recovery).
4. Cool-down – 10 minutes of easy running.

Tip: Set your watch timer to sound only at interval boundaries, not split times. This forces you to dial into effort and feel rather than constantly checking pace numbers.

Closing Note Give mile repeats a shot this week — they’re excellent for developing the endurance needed to hold your goal pace in a marathon. Feel free to tailor paces to suit your current fitness and log your workout in the Pacing app for convenient tracking. Enjoy the run, and check out the full video for deeper commentary!

References

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