Runbayou: Repetitions

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Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan - Tom Landry

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Repetition pace training

Program   Base Building   Hill Training   Intervals   Marathon Specific   Taper

General purpose of this phase

bulletThe objectives of this phase are to increase turnover (to ~180 steps per minute) with your new found strength and improve running technique and form.
bulletThe quality workouts are:
1 - Repetition drills: Fast running (a bit faster than 5K race pace) over short distances (200-400 meters) with full active recoveries (Click here for pace details).
2 - Lactate threshold drills: 25-35 seconds slower than 5K race pace over mile repeats and 20-30 minute tempo runs (Click here for pace details).
bulletAt the end of this phase, you'll be ready for the hardest phase in the program. Yea, it really does get harder!
bulletPlan to enter Phase 4 (Interval training) ready to increase your stamina with your new speed.
bulletHave FUN!


bulletOf course you can run faster in the repetitions and tempos. Don't. Focus on form. No flailing!
bulletIn the last half of this phase, you'll be running near your peak weekly mileage.
bulletKeep your eyes on the prize. The goal is the marathon; not to out-sprint your training buddy.


bulletTwo sessions per week for 6 weeks.
bulletPrimary session to include: 200-400 meter repetitions w/full active recoveries; Secondary sessions are lactate threshold pace runs (mile repeats w/1 minute active recovery or tempo runs).
bulletThis is in addition to your easy runs and weekly long slow distance runs.

Workout tips

bulletFocus on form
REMEMBER: The Basic Law of Training
bulletUse Coach Daniels' VDOT formula to determine your repetition and threshold paces, OR
checkout the VDOT Calculator.

Key books to review

bulletDaniels' Running Formula, Jack Daniels, Ph.D.
bulletProgrammed to Run, Thomas S. Miller, Ph.D.

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Last modified: 07/27/08