With the arrival of fall it is time to say goodbye to outdoor track & field. Those avid track fans need not to worry; in just a couple of months indoor track will begin. For the runners who had the misfortune of suffering through injuries during the track season, now is the time to heal and rebuild. Although track racing will be put on hold until December, track training can continue uninterrupted throughout the fall. The mile-repeat workout is a classic on the track-training regimen that sets the foundation for successful running for seasons to come.

During my elite days of competitive running I managed to dodge the dreaded mile repeats. For years I had heard runners talk about various mile repeat workouts they either witnessed or participated in. In 1993, when I attended a three month training camp in Boulder, Colorado, I recall watching two female world-class marathoners doing multiple mile-repeats around the university track; I was amazed by their pace (5:30 - 5:40) and how little recovery they had between the miles (one minute). I occasionally joined workouts on U.C.'s track with national-class distance runners, but never mile repeats. I stuck firm to the misconception that a middle distance runner could not benefit from running repeat miles.

It was during my return to training in 2003, after the birth of my second child, that I made the decision to introduce mile repeats into my track training routine. I had lost the weight and my body looked toned, but I was having difficulty returning to my pre-pregnancy fitness. Intervals that had worked for me in the past were no longer improving my race performances. Remembering what I had observed and heard over the years, I decided to put mile repeat training to the test.

One Saturday morning, I labored through three mile repeats on a local asphalt track. I gave myself five minutes to recover between the miles. I recall feeling less exhausted than I thought I would. I did not shoot for any specific time for each of the three miles, though I did time each mile. At the conclusion of the session I had a sense of accomplishment unlike any I had ever experienced. The following week I increased to four mile repeats; from that day forward mile intervals became a staple to my training. Within two weeks my 5K road race time improved by more than 30 seconds.

Doing mile repeats on the track takes focus and discipline. The addition of the mile repeats to your training program may be just the boost you need to reach your particular fitness goal. Here are a few tips on performing the mile repeat track workout:

Proper Gear

Be prepared to remove layers of clothing before beginning a mile repeat session. It is important to allow the body to move efficiently and not be bogged down by excessive clothing that can raise your body temperature. Wear lightweight training shoes during the mile intervals. Regular running shoes are fine to wear for your warm-up and cool-down. No matter how cool the temperature may be, always bring fluids in order to hydrate between sets. Bring a pencil and paper for recording times.

Where to Work Out

You can complete mile repeats on any standard middle school, high school, or college track. A standard outdoor track is 400 meters per lap. One mile or 1600 meters is four laps around the track in lane one. A mile is just a few meters longer than a1600M run. The surface of the track can vary from dirt, cinder, or asphalt, to all-weather rubberized; any of which are sufficient for performing mile repeats.

Getting Started

It is important to slowly introduce mile repeats to your training program. The high physical and mental demand of multiple laps around a track can be defeating. You want to leave your first mile repeat session with the feeling of accomplishment.

Be sure to do a ten minute jog and a few 100 meter strides before you begin your workout. Take your current 5K time and figure out your mile splits. Add ten seconds to your 5K mile split time. Run your mile repeats at your adjusted mile pace. Record your mile times. Only run three one-mile repeats in your first session. Give yourself five minutes of recovery between miles.

Training Solo or With Partners

Although it may be easier to get motivated by having training partners, do not let conflicting schedules get in the way of achieving your goals. Working out solo is acceptable. Conquering the repeat mile workout in a solo mission can make you an even tougher competitor.

If you are fortunate enough to have a training group or partner, take turns leading the intervals. On blustery days, sharing the lead with others can be advantageous for all.

Progression

By your second or third mile repeat workout you should begin to increase the number and the pace of the miles that you repeat. You should also gradually decrease the recovery time between miles; adjust to no less than one-minute recovery. Do not do more than one mile repeat session in a seven day period. Be realistic when increasing your workload. Do not over-train.

View a George Banker photo gallery of Alisa Harvey in action over the years.