Would one of you guys be willing to provide a basic (remember I was a thrower) track workout for me? Apparently I can sneak up to the high school track. Guidance from anyone appreciated.
Also feel free to pm me on fb if you have additional questions. The track workout you do often depends on the race that you are training for, the mileage you have been running, what your goals are, etc.
I think I saw you have a 5k race coming up? When is that?
You want to do between 1.5 up to 4 miles of intervals total, broken up. The shorter, more intense the intervals, the less mileage you would do. The longer less intense, the more you could do. It is good to do a mix of both. The longer slower intervals are good for pacing and the mental challenge. Short and fast help to develop speed.
Here are a few examples:
15-20 min easy warmup jog/walk, 6-8x400meters (1 lap) at goal 5k pace, but with the last 2 as fast as you can go, walking/jogging 200m (halfway around the track) for recovery before starting the next one. So if you wanted to run a 5k in 8 min pace (around 25 mins), your goal time should be 2 mins per lap. 10-15 mins cooldown walking and jogging and then stretching.
4-3-2-1: After the same warm up as above, run 4 laps at 5k pace +15-20 secs (so if your goal is 8:00 pace, do 8:15-8:20). Then 3 laps at goal pace. 6 mins for the example. 2 laps 15-20 secs faster (so 7:40-7:45 pace, ie run it in 3:50-3:52). Then run 1 lap faster as fast as you can. Rest in between is 3 mins walk/jog. Same cd.
5x1000-same wu and cd, run 2.5 laps at goal 5k pace (for the 8 min example this is 5 mins). Walk/jog half lap for recovery. This is a tough workout, not to do for the first one, but good to prepare you physically and mentally for a 5k.
3 comments:
I'm going to email you some links from previous posts. :-)
Michelle,
Also feel free to pm me on fb if you have additional questions. The track workout you do often depends on the race that you are training for, the mileage you have been running, what your goals are, etc.
I think I saw you have a 5k race coming up? When is that?
You want to do between 1.5 up to 4 miles of intervals total, broken up. The shorter, more intense the intervals, the less mileage you would do. The longer less intense, the more you could do. It is good to do a mix of both. The longer slower intervals are good for pacing and the mental challenge. Short and fast help to develop speed.
Here are a few examples:
15-20 min easy warmup jog/walk, 6-8x400meters (1 lap) at goal 5k pace, but with the last 2 as fast as you can go, walking/jogging 200m (halfway around the track) for recovery before starting the next one. So if you wanted to run a 5k in 8 min pace (around 25 mins), your goal time should be 2 mins per lap. 10-15 mins cooldown walking and jogging and then stretching.
4-3-2-1: After the same warm up as above, run 4 laps at 5k pace +15-20 secs (so if your goal is 8:00 pace, do 8:15-8:20). Then 3 laps at goal pace. 6 mins for the example. 2 laps 15-20 secs faster (so 7:40-7:45 pace, ie run it in 3:50-3:52). Then run 1 lap faster as fast as you can. Rest in between is 3 mins walk/jog. Same cd.
5x1000-same wu and cd, run 2.5 laps at goal 5k pace (for the 8 min example this is 5 mins). Walk/jog half lap for recovery. This is a tough workout, not to do for the first one, but good to prepare you physically and mentally for a 5k.
Matt/Maija-THANKS! This will help a lot.
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