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between eflorts, runners can adapl, mile repeats to any goal-whether it's improving fitness or setting a PR. "You can do mile repeats on the road or a track, and they can be done in a number of ways to accomplish different training goals," says Tony Coffey, head coach oi the lmpala Racing Team in San Francisco. From a physiological perspec- tive, the mile is a "middle dis- tance." It's short enough to be nrn f,rsl (hv evnerienced run- ners) to build speed. But it's also long enough to build stamina, when performed at tempo pace. "Mile repeats provide excellent all around conditioning for run ners competing in most any dis- tance," says running coach fohn Kellogg of Ithaca, New York, who has worked with professional and collegiate athletes for 29 years. Here's how-and when-to use mile repeats to boost endurance, get faster, and practice pacing.

R€JEI.# gTAfug$ru& Runners often develop stamina with tempo, or lactate-threshold, runs (typically 20 to 40 minutes *-^*f^-+.1"'1,, aL-i o. LUrrlrul Ldul) 1"..,1"lroru y4LL/.-.^^\ However, you can break a planned tempo run into mile repeats, with quick recov- ery to get the same benefits with less fa TheMagicMile tigue, a parLicularly useful sl"raLegy ffiE for novice racers. Nlore seasoned ru H*w t* *dapt this t$rn*-t**t*d w*rkmrrt t* hmmst y#Lrr *tnes* #r strt e Pffi MY MXE$XKX"LS K&E€XruTffiW

Make it harder: Do mile repeats on a HEN IT coMES [o eflecLive in part, because of the distance itself. The slight grade. The workouts, mile repeats are a mile, after all, Iies at the very heart of the uphill mile develops classic and versatile training sport, as the unit from which all things leg strength, the ffiry&$ru too1. Popularized back in the late 1 9 70s by running are measured-speed, daily dis- downhill improves MKYYKK athietes such as Alberto Salazar, who ran tance, races, even lifetime achievement. leg turnover. Both them before winning his first New York Plus, by tweaking the pace, the number of help you run faster. City Marathon, the workout is enticing, repeats, and the duration ofthe recovery

PNOTOCRAPH BY DAVID McGLYNN RUNNERSWORLD.CON/ of the High Sierra Striders in Mammoth Lakes, California (and husband of elite marathoner ). "Those speeds toLLow are more manageable." THE T'l'iS W&RKfiilT * Two to three mile --LEADER repeats ai 5-K to lO-K pace with two to four minutes rest between intervals. lf Advice you're from the aiming for a 5-K or'10-K, do this world's workout every second or third speed best runners session. Runners training for a half or full marathon should do this workout once ev- ery two weeks. lf your 5-K pace is slower than an eight-minute I QUTCKTMpR0VEMENT mile, run repeat l-Ks (1000 rnetersJ instead of miles f Perform milerepeatsat5-K pace to ensure I todialupyourspeed. you can maintain the pace and to avoid undue fatigue, says Kastor. runners may find they can add volume- LffiARH ftAEH BACE that is, turning a planned three-mile tem- "Doing mile repeats at race pace is critical po run into four mile repeats. for new and experienced racers because Y$-{g W*RK*il? -} Two to six mile re- they really teach you that specific pace,,, peats at tempo pace [about half-marathon says Susan Paul, an exercise physiologist pace, or 5-K pace plus 3O to 40 seconds] and running coach with the Track Shack with a 50-second rest between intervals. in Orlando. "It mimics the physical and "The short rest keeps your heart rate up, mental challenges but you still get the physical and mental of racing." Runners break of the rest period," says Coffey. iargeting 5-K and 10-K races can match Newer runners may take a two- to three- the number ofrepeats to the race distance SHERI PIERS, S{3. *f 9:;ri- minute walk break; the goal is to run each (e.g., three repeats for a 5 K) to serve as a r'rortI, fu-,?:ine. m*ih*r cf {ive mile at close to the same pace. dress rehearsal for the actual event. anc ir!ise, cet a FR of ?:37:S/+ TFJfi W*$*K*UT n the iC;.! Bcsron IrqcREASE SpgED * Two io eight mile Marxth*rn" repetitions at goaI race pace with two to To get faster, you have to increase your five minutes rest. "Pay attention to the EARLV TTME VO, max, I or the amount of oxygen your stride, the arm swing, and the breathing I 'l start most runs bv 5 a.m. body uses to produce energy, which rate," says Paul. "This will help your body so ihat I'm frnished before any of l means running short repeats at a speed 'memorize' thai speed." When you first my children are even awake. Some- E o faster than 5-K race pace. But for try the goal-pace-mile workout, do two iimes I do a second run on my oF begin- I to three intervals followed by a three-to lunch hour. That way running has o ners or those new to speedwork, that E five-minute recovery jog. As you get closer no negative impact on the family." pace can be impractical. Enter the mile. =i to your goal race, add more repeats and "You can run mile repeats at 5-K or even 4 decrease the recovery period. To frne-tune SFgEil TIME c 10 K pace and still suficiently F target VO, your timing. include ihis workor:t in the "My favorite workout before max," says Andrew Kastor, head coach final three weeks of training. t was l0 x l-mile at tempo o' pace, jog o with only a one-minute o= z between them. Keeping the rest o so short helps me boost my lactate threshold and my confidence." F How J toTime Your Perfect Workout o C CRUNCH F Mile repeats pr*vide henefits during every st*ge af your tr*inFng ? TIME J "l do 500 crunches and c E sit-ups each morning. The upper- body strength helps on hills and 2 to 6 x I mile at tempo pace -$ Early season, or any time to maintain fitness in the later miles of ." = _BOB o 2 COOPER - to3 x I mile at 5-K pace -) Midway in training; lO to 14 days before racing 2 to 8 x l mile at goal race pace -* Three to five weeks before qoal race

** -+ 60lO OF ONLINE RESPONDENTS HAVE DONE IO OR MORE -F MILE REPEATS IN A sINGLE sEssIoN VERsUs 33olo WHo HAVEN,T DoNE ANY.

32 0CTOBER 2009