It took me long enough, but I got in a small set of mile repeats today. I started with about a mile warmup jog, nice and easy. Then I did three mile repeats in the following times:
1. 6:30 mile
2. 6:33 mile
3. 6:27 mile
Between each of the repeats I did a 2:15 cool down before going again. The best part of these repeats was that I did them on the road with a significant up and down hill portion on each loop. Mile repeats are often done on the track with 4 laps as a mile and a jog recovery, all on flat obviously. Since I am doing road races and not track meets, I thought it made sense for me to do my repeats on the road. Consequently, instead of going on the track and banging out 6:15-6:20 mile repeats, I am happier having done them a little slower, but with hills that I will encounter during races.
After I did the three repeats, I ran about another 2 miles as a cool down. In total, my workout was about 6 miles in around 50 minutes.