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It’s actually been quite awhile since I have done a formal interval session.
Maybe a few months?
Anyways, I want to start working on my leg speed/turnover, so one of my goals this week was to attempt some mile repeats at the local running track (which is thirty seconds from my front door).
Tuesday Track Workout
Running: 11.02 miles
- Warm Up
- 4 X 1 mile (800 recovery)
- Cool Down (more like a crawl)
Mile splits were: 6:10, 6:07, 6:09, and 5:58 (no idea how that happened).
When I do mile repeats, I like to do in the 3-4 mile range. Anything less than that doesn’t really feel challenging, but anything more than that feels like it should be illegal.
I didn’t really have a goal time for each mile (I have no idea where my running fitness stands), so I just gave it my all every single mile to see where I ended up.
That workout completely trashed me, but I was very happy with the results! I hate to say it, but cross training really does help improve your running performance. I used to have the mindset that “running as many miles as possible with make you the best runner.”
Totally wrong.
To me, the mile is a "middle distance." It’s short enough to be run fast enough to build speed, but it’s also long enough to build stamina and endurance. I want to have a combination of both, so I think it is the best workout for me right. As of now, I’m not interested in long distance, but I’m also not interested in short distance. Going out for an 8-10 mile run just feels “right.”
How often do you do mile repeats? What is your favorite speed workout?
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{ 16 comments… read them below or add one }
Track 30 seconds from your front door? JEALOUS.
Killer splits. I almost never do mile repeats when I do track workouts. I am a big fan of 800 repeats, which as a marathoner, I should probably start to try and increase.
Emily recently posted..Triple Tangent Tuesday
I definitely don’t do enough interval training. This whole year will be about improving my running! As soon as the weather gets better.
Alaina recently posted..Vegas Eats
I am so jealous you have a track so close by!
Lisa recently posted..Mountain Biking and Macarons
Nice job with those repeats! You are one fast cookie! Track workouts are so fun, they make me feel bad ass
I have no idea why. Mile repeats are killer, but in that freakishly awesome way.
You know, I just love track workouts. They really push me past my limits, in a good way. Looks like yours did that same. Nice!
Dude. You. Are. Fast. Awesome splits! I haven’t done intervals or hill bounding since training for my half ironman. I had some pros make my training regimine at that time. Gotta get back into speed work!
Rae recently posted..Hey There!
Speedy today!! Good job!
Jennifer recently posted..Ten Things Tuesday
That’s some serious speed! I love speed workouts. Mile repeats definitely toughen me up. They’re super hard! I usually have more fun with 800s. I want to try some Yasso’s soon.
Becky recently posted..Finding My Om
my my you are a speedy Gonzalez! Mad props to you owning that track.
tropical eats recently posted..Why You Shouldn’t Date a Male Model
The training plan that I’ve been following for my half-marathon has mile repeats and they’re hard! I usually end doing .75 mile repeats.
Lee recently posted..The New Late Night
I’m looking forward to getting back to speed workouts this Spring when I get back into running mode. They are brutal but I love how much they challenge me.
Jen recently posted..Check- Call- Care
great workout. my favorite speed workout is yasso 800s. but i heart speedwork so anything works for me. i like to do mile repeats once a month. i wish i could do them more often but man, there are so many interval stuff to choose
Karyn recently posted..A Tale Of Two Good Runs
Nice man! I did mile repeats on Sunday, but the recovery run was at tempo so they weren’t traditional repeats
Chuck recently posted..Countdown… nolhtairt
I really hate running on the track. I live right next to a middle school so I also have a track right outside my door but I rarely use it. Running in circles? No thanks. What am I, a race horse?
Matt,
Would you please explain mile splits in lamens terms? I can’t seem to grasp the concept.
Thanks a bunch.
Signed,
A silly runner.
Maria @ The Fitted Apron recently posted..hospital food the breakfast of champions
When runners use the word split, they’re simply referring to a defined segment of a run or race. In a 5-K, for example, when runners discuss their one-mile split, they meant the time they’d recorded at the one-mile mark.