Tracksmith Virtual Workout: Mile Repeats

This week, we asked members of our Boston Racing Team and OTQ program to share their favorite workouts for some extra training inspiration that can suit any runner––from a miler to a marathoner.

Emma Spencer, an Olympic Trials marathon qualifier, shared her favorite workout with us for you to try on your own:

Mile repeats: At goal race pace, 9-10 repeats for marathon training, 6 repeats for 10k and under with 90 seconds rest.

A Note from Emma: "This workout is simple and can be done on the track or roads. The repeats aren't so long that you lose focus running them solo, and aren't so speedy that you need a workout companion to push you.

Mile repeats may seem uncreative but it's a bread and butter workout for a reason! It trains your body to maintain race pace when you're tired, and builds confidence that you can run at goal pace with short rest."

Strava: https://www.strava.com/clubs/176890/group_events/690648

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