Friday, August 24, 2007

Mile Repeats Relay Style

A variation on traditional mile repeats where every runner goes at the same time is to do them relay style. It makes the workout fun and competitive. The miles can also be run faster because the rest interval is longer. For example, a traditional mile repeat workout may be 5 x 1 mile with 3 minute recovery. With the relay repeats the rest will be as long as it take your partner to finish the mile, which can be anywhere from 4:50 to 7:00. With a longer rest interval, the runner can fully recover, which will allow them to push a little harder during the following mile.

Here's how it works:

For example purposes, a varsity team of 10 runners will be used. Take the fastest runner of the 10 and the slowest runner of the ten and pair them up. Then take the second fastest and second slowest and pair them up and so on. The pairs should look like; 1/10, 2/9, 3/8, 4/7, 5/6. This should make the teams somewhat equal, which brings the competitive aspect to the workout. Start runners 1, 2, 3, 4, 5. When they come in, they will hand off to runners 10, 9, 8, 7, 6. A baton or sash can be used for handing off, or just a slap of the hand.

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