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Weekly Workout: Tempo Mile Repeats

November 28, 2016 by Drew Wartenburg

This week’s workout is a Tempo/Hill combo typically done in the first phase of workouts as a transition to longer tempo runs. Fatiguing the body on the tempo, calling upon quick twitch fibers to do the power work on the hill, and then repeating creates a nice bump in fitness. This is a great one to prep for hilly races too!

The Workout

Depending on ability, fitness and training volume, 5-10 x a mile at paces similar or slightly faster than tempo pace.

Recovery is short, 60 seconds is optimal, and may be stretched to 75 seconds late in the workout.

These repeats target the same benefits as a traditional tempo run while allowing an athlete to log more distance, and therefore time than might be possible with an uninterrupted tempo.

The short recovery should allow just enough time to regroup without the heart rate falling too far before the next repeat. This is a good workout to include in a pre-competitive training phase.

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Filed Under: Weekly Workouts

Drew Wartenburg

About Drew Wartenburg

Before launching the NorCal Distance Project, Drew was the Director of Cross Country/Track & Field at UC Davis. In a span of only 6 years, Drew individually coached distance athletes to 17 Big West Conference titles, 8 NCAA appearances, and 3 All-American honors. He was named Big West Coach of the Year 5 times. Drew's current runners include 2016 Olympians Kim Conley and Kate Grace. Kate also won the 2016 U.S. Outdoor 800m Championship. You can find out more and follow the NorCal Distance Project at www.norcaldistance.com and you can hear Drew on Episode 10 of the Final Surge Podcast.

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