How to Maximize the Benefits of Mile Repeats

You know you need speed workouts on your schedule in order to get faster. But what workouts work best for helping you pick up the pace? One tried-and-true option: mile repeats. Unlike, say, Fartlek runs that vary your distance between intervals or 400-meter repeats that are short and sweet, mile repeats require a level of commitment and speed endurance that trains you run faster for longer. And they can prep you for a variety of races. “Mile repeats can be helpful in training for any race, any goal—from a 5K to a marathon,” says April Gatlin, ACE-certified personal trainer, senior master trainer and coach for STRIDE Fitness. All you have to do is vary the number of reps, the rest periods in between, and your intensity, and you can tap into different energy systems and prep your body for any distance—and they might even help you hit a PR in that distance. Here’s more about why mile repeats are so useful, no matter your reasons for running, plus two ways to add the workout into your routine. [View in Browser]( [Runner's World Logo]( [SHOP]( [RW+ EXCLUSIVE]( [SUBSCRIBE]( [How to Maximize the Benefits of Mile Repeats]( [How to Maximize the Benefits of Mile Repeats]( [How to Maximize the Benefits of Mile Repeats]( You know you need speed workouts on your schedule in order to get faster. But what workouts work best for helping you pick up the pace? One tried-and-true option: mile repeats. Unlike, say, Fartlek runs that vary your distance between intervals or 400-meter repeats that are short and sweet, mile repeats require a level of commitment and speed endurance that trains you run faster for longer. And they can prep you for a variety of races. “Mile repeats can be helpful in training for any race, any goal—from a 5K to a marathon,” says April Gatlin, ACE-certified personal trainer, senior master trainer and coach for STRIDE Fitness. All you have to do is vary the number of reps, the rest periods in between, and your intensity, and you can tap into different energy systems and prep your body for any distance—and they might even help you hit a PR in that distance. Here’s more about why mile repeats are so useful, no matter your reasons for running, plus two ways to add the workout into your routine. You know you need speed workouts on your schedule in order to get faster. But what workouts work best for helping you pick up the pace? One tried-and-true option: mile repeats. Unlike, say, Fartlek runs that vary your distance between intervals or 400-meter repeats that are short and sweet, mile repeats require a level of commitment and speed endurance that trains you run faster for longer. And they can prep you for a variety of races. “Mile repeats can be helpful in training for any race, any goal—from a 5K to a marathon,” says April Gatlin, ACE-certified personal trainer, senior master trainer and coach for STRIDE Fitness. All you have to do is vary the number of reps, the rest periods in between, and your intensity, and you can tap into different energy systems and prep your body for any distance—and they might even help you hit a PR in that distance. Here’s more about why mile repeats are so useful, no matter your reasons for running, plus two ways to add the workout into your routine. [Read More]( [Read More](   [Results: 2024 NCAA Outdoor Track & Field Championships]( [Results: 2024 NCAA Outdoor Track & Field Championships]( The Division I season culminates on Saturday at Hayward Field in Eugene, Oregon. [Read More](     [There’s a Mental Health Crisis in Women’s Sports. How Do We Solve It?]( [There’s a Mental Health Crisis in Women’s Sports. How Do We Solve It?]( A former track and field and cross-country athlete at the University of Oregon co-wrote a forthcoming book that gets to the heart of this crisis—and why we should be hopeful about the future. [Read More](   [2024 NCAA Outdoor Track and Field Championships Preview]( [2024 NCAA Outdoor Track and Field Championships Preview]( Collegiate record holders Nico Young and Parker Valby have eyes on gold before they turn pro. [Read More](     [Normatec Elite Takes the Hassle—and Hose—Out of Recovery]( [Normatec Elite Takes the Hassle—and Hose—Out of Recovery]( The new compression boots have air pumps integrated into each leg for a more portable, easier-to-use recovery system. [Read More](   [Why Progressive Overload Is Key to Becoming a Stronger, Fitter, Faster Runner]( [Why Progressive Overload Is Key to Becoming a Stronger, Fitter, Faster Runner]( Learn more about this training principle to keep hitting your goals and avoid plateaus. [Read More](   [90-Day Transformation Challenge: Abs](   [LiveIntent Logo]( [AdChoices Logo]( [Need Assistance? Contact Us.](mailto:rwmembership@runnersworld.com) Follow Us [Unsubscribe]( | [Privacy Notice]( | [CA Notice at Collection]( Runner's World is a publication of Hearst Magazines. ©2024 Hearst Magazines, Inc. All Rights Reserved. This email was sent by Hearst Magazines, 300 West 57th Street, New York, NY 10019-3779