Track [or Road] Workout: Beginner & Intermediate Mile Repeats

By Takia McClendon

If you've been following along our 'Tempo Tuesday' workouts, you've already been introduced to 400m and 800m repeats. If you thought those workouts were challenging, you're really going to get a kick out of mile repeats. 

Mile repeats help increase speed and build endurance in preparation for race day. Add this workout to your training routine to become a stronger - and faster - runner. 


What is the workout?: Mile repeats are a speed workout that repeat in 1-mile intervals. Sound painful? Try making your way through the One Mile Scroll and I bet mile repeats will seem like a piece of cake in comparison. 

  • Beginners: 3 x 1-Mile
  • Intermediate: 4-6 x 1-Mile

Where should I do it?: This workout can be completed on the road, track, trail or anywhere you can run a mile. If you plan to run this workout on the track, remember that 1 mile = 4 times around the track. 

What to expect: You should feel pretty beat after this workout. Run your mile repeats at your 10K or 5K race pace to make sure you're pushing it to the limit. 

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The Warm Up: If you're doing the Beginner Level Workout, start with a 10-minute warm up run at an easy pace. If you're training for your first 5K or 10K, feel free to start here.

If you're doing the Intermediate Level Workout, you'll want to warm-up for about 20 minutes at an easy pace. 

The Drill - Butt Kicks: Each workout is preceded by a drill that will help you improve your running form, stride, or build strength. The is week's warm-up is butt kicks. Check out the video below to learn how to properly do a butt kick. Try doing them in place and then try butt kicks for 100m. 


The Workout: Beginner & Intermediate

Be sure to start with the warm-up and drill listed above before doing the workout. 

Beginner Workout: Follow the directions below for our 3 x 1-mile repeat workout: 

  1. Start by running for 2 minutes at an easy pace. You should be able to hold a conversation. 
  2. Run 1-mile at your 5K or 10K race pace. This should be significantly faster than your easy pace. Jump right back into easy pace for 2 minutes. 
  3. Repeat steps 1 and 2 until you have completed 3 full reps. 

Intermediate Workout: Follow the directions below for our 4 x 1-mile repeat workout:

  1. Start by running for 2-2:30 minutes at an easy pace. You should be able to hold a conversation. 
  2. Run 1-mile at your 5K or 10K pace. Jump back into an easy run for 2-2:30 minutes. Repeat steps 1 and 2 until you've finished at least 4 full reps. 

If you're doing the Beginner or Intermediate Workouts, you should be breaking a sweat. Be sure to pack a towel and a bottle of water to stay hydrated. 

The Cool Down: Finish off with a 5-10 minute easy run. Follow up with another 10-15 minutes of stretching and foam rolling. 


Takia is the co-founder of City Fit Girls. She works full-time at Philadelphia Runner, an independent run retailer in Philadelphia, where she has fitted hundreds of new and experienced runners for shoes. 

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