How to Run Mile Repeats
Mile repeats are an important training tool for veteran runners to improve their speed, Dallas Galloway does not recommend that those training for their first long distance race do mile repeats.
The key to mile repeats is to run NOT TOO HARD so that you can run a higher number of repeats. You should run each mile about 30 seconds faster than your planned marathon page per mile.
Thus, if you plan to run a 10:15/mile pace in the marathon (about a 4:30 marathon), your mile repeat pace should be 9:45/mile. After each repeat, walk for about 2 minutes and do again.
This training will help you run faster for longer periods, so that the marathon pace will not seem as hard on race day.