Mile Repeats: repeats of any kind is exactly what it sounds like. Pick a distance and run it repeatedly. It is usually done in miles by distance runners, but other distances are common such as quarter mile repeats and half mile repeats. A key component of the repeat workout is the recovery. Between the hard repeats of the workout are recovery runs. For instance, you may want to run 3 x 1 mile repeats. Your recovery runs between will be 440 yds or 880 yds at a slower pace to catch your breath. A good goal is to run 20-30 seconds faster than your expected race pace.
My workout today was a 3 x 1 mile repeat with 880 yd recovery runs. I started out with a 2 mile warmup run at 11 minute pace. I then headed over to a nearby track.
My goal is to run 7:40 pace on my next race, so my goal for my mile repeats is 7:20. This should be easy considering my goal, but I only ran 8:02 on my last race a couple weeks ago.
I did 7:19, 7:18, and then 7:01. After finishing the repeats, I took an easy cooldown mile run.