How much rest between miles reps

For lactate threshold and 10k pace try to keep the rest short (e.g. 4 x 1 mile at threshold with 1 min rest). For 5k pace where the goal is to be working at close to Vo2max a very challenging pace for a mile, take longer (e.g 6 x 1 mile @5k pace w/ 3 min rest.

SIX x 1 mile @5k pace w/ 3min rest???

If you can do that workout, you're not running it at you true 5k pace

mile reps wrote:

Say mile reps at 5k, 10k and lactate threshold paces.

How much rest for 6-8 miles?

Training for half/marathon around 60 miles/ week with PB of 2:49

I wouldn't do 6-8 mile repeats at 5k pace, but if you're doing 4 I'd take 3:00-3:30 mins of rest. This should be a later season high intensity workout though. I find 800m to 1000m repeats are preferable for "normal" 5k pace sessions, especially since you're shooting for 1/2 - marathon and not the 5k, so I'd just drop 5k pace mile reps altogether.

Doing 4 to 8 mile reps at 10k pace is a classic workout, and you should take about 1:30-2:00 mins of rest, depending on your fitness (early cycle: less reps, longer rest, later on: less rest and more reps)

At threshold (so 1hr-1/2 marathon pace more or less) I'd keep the rest pretty short (45-60s), and try to jog it. I personally don't like doing such short reps @ threshold pace (prefer either 2 long reps or a continuous effort) but I know this works for lots of people so I'd just make sure you're keeping the rest short and active, and the volume should be higher than a continuous effort would be, so probably 6-8 reps.

Thresholds, 60s max, preferably shorter IMO

10k 60-90s, no more

5k 2min max. Not sure longer will have any real effect.

I feel too long rest makes it harder to run at a steady pace and going out too hard.

Max for a 5k is 3-4 x mile with 3:00 recovery.

10k can be 6 x mile with 1:30-2:00 recovery. Take 1:00 for LT, doing 8 x mile.

6-8 miles @ 5k pace with >2 rest is gonna be impossible for most people. I’d argue you’d still get a great stimulus with 1:1 rest at 5k pace.

mile reps wrote:

Say mile reps at 5k, 10k and lactate threshold paces.

How much rest for 6-8 miles?

Training for half/marathon around 60 miles/ week with PB of 2:49

That workout is really hard. Too hard imo. Rather run mile reps on 10k pace.

mile reps wrote:

Say mile reps at 5k, 10k and lactate threshold paces.

How much rest for 6-8 miles?

Training for half/marathon around 60 miles/ week with PB of 2:49

For your 5 k paced reps just stay with 200- 800s and your mile reps should stay at LT-pace and rest back to 120 bpm ( or 60% of MHR ). No need for 10 k paced reps........

Generally I use a 2 min rest for each rep when doing miles. However it varies based on pace.