Mile repeats are a classic for a reason. They’re long enough to test your endurance but short enough to keep you honest, and they’re a smart way to build both speed and strength. They’re useful no matter what distance you’re training for, whether you’re getting ready for a 5K or looking to sharpen up late in marathon training. These three sessions are designed to build grit and elevate endurance.
The leg burner
This version of the mile repeat dials up the intensity. The pace is around your 5K race effort, and recoveries are longer to allow quality reps. These should hurt, but in a good way. Keep your focus on staying relaxed while running fast.
Warm up with 15 minutes of easy running.
Run 3 to 4 x 1 mile at 5K pace, with a 3-minute jog or walk between.
Cool down with 10 minutes of easy running.
The steady grinder
This version sits in the sweet spot between fast and controlled—you’re working hard, but not redlining. It’s great for building rhythm, efficiency and race-day confidence.
Warm up with 10–15 minutes of easy running.
Run 4 to 5 x 1 mile at 10 K pace, with a 2-minute easy jog between each.
Cool down with 10 minutes of easy running.
Long-haul leg shocker
This workout teaches you to keep form and focus when your legs are already taxed—great prep for long races and rough terrain. Start with a steady tempo, then roll into mile reps at goal marathon pace to simulate race fatigue.
Warm up with 10–15 minutes of easy running.
Run 5–6 km at tempo (around half-marathon pace), then 2 x 1 mile at goal marathon pace, with 1–2 min easy running between.
Cool down with 10–15 minutes of easy running.
After any tough speedwork session, be sure to prioritize hydration and recovery—drink plenty of fluids and follow up with an easy run or a full rest day to let your body rebuild.