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Twice the Fun

Posted Jul 11 2013 4:52pm

Lots and lots of you are familiar with one of my favorite track workouts: Mile Repeats. I did these a lot when I was chained to training mostly on a treadmill in years past while I was sick.

Run, run, run as fast as you can. You can't catch me, I'm the neon machine woman!

Run, run, run as fast as you can. You can’t catch me, I’m the neon machine woman!

But there are other types of repeats that marathon runners should consider adding into their track workout rotation.

Yes, yes, the shorter distances are well and good but don’t forget, the marathon is a loooooooooong run. Adding 2-mile repeats to your schedule will have you working closer to your lactate threshold while not exceeding it, which is exactly what you hope to do during your race.

-What: 2 mile repeats

-When: On a track workout day about halfway through training, after you’ve built a solid base

-Where: On a flat surface or a track

-Details:

  • Warm up for 2 miles, rest.
  • Hit your first 2-mile repeat at 5K pace or better. Rest for 3-5 minutes.
  • Hit your second 2-mile repeat at the SAME pace, whatever it was. Rest.
  • 1-2 mile cool down.

-Goal: Maintain a consistent pace from Mile 1 to Mile 2 and then repeat those paces in your second set.

2-mile repeats are twice the fun! Just kidding, they kinda suck cuz they’re long enough at a hard enough pace to make you wonder when they’ll end. I do it on the road instead of the track because 8 laps makes me dizzy and frustrated.

Mile repeats in the mountains of Vermont? No thanks. I'll stick to the track.

Mile repeats in the mountains of Vermont? No thanks. I’ll stick to the West Side Highway.

It’s important to start these after you have a solid foundation of miles under your belt. They are designed to help you simulate fatigue in your legs while maintaining a tough pace and you’ll need to be conditioned for that kind of effort.

Give ‘em a shot and let me know how it goes!

Now go out and run.


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