This might be one of my favorite run sessions. It can be a staple anytime of the year, and gives a good gauge of fitness. I like to incorporate mile repeat sessions earlier in my training progression to test both speed and endurance. They are a good blend for training both. Keep the number of sets on the lower end if you’re earlier in your training. Then, increase as your fitness builds throughout the year. If you’re looking to dial in a specific pace, doing these on the treadmill can be helpful. The constant speed of a treadmill keeps you consistent. I’m also a big fan of mile repeats as part of a brick session, a session that pros like Craig Alexander and Mirinda Carfrae incorporate into their IRONMAN preparation. I’ve used this type of session quite a bit in the past, especially with short-course races where there’s a larger emphasis on speed.
20 minute warm up
(progress up to goal pace and include 2-3 strides at faster than goal pace)
6-8x 1-mile @ 5-10k pace
Very easy 400m recovery jog between each
5 minute cool down