Monday, March 18, 2013

Speed Workout :: Track Repeats

Today running was fun. I did my track repeat workout which is hard but goes by quick because you're running fast! Here's what I do run #1 of the week...

Warm up: 1-2 mile light jog. Then for 30 seconds I gradually speed up to about 90% of a sprint for 30 seconds and slow down to a walk for 30 seconds, then walk/rest for 30 seconds. I repeat this same 3 more times. The 3rd time I do it the first 30 seconds I do butt kicks and the 4th repeat the first 30 seconds I do knee highs.   **The warm up is super important to this workout. I skipped doing the full warm up one time and will never do that again because it made the rest of the workout so much harder.

Track Repeats: The easiest place to do this is on a standard 400 meter track. Total I do around 3 miles of track repeats. Usually I do 6 x 800 meters. This is speed work so I run each 800 meter about a minute faster than I would run a normal 800 meter (half mile). Then I walk/jog for half the amount of time it took for me to run the half mile. Sometimes I switch it up and do 4 x 800 meter + 4 x 400 meter switching off to keep things interesting. I just try to make sure to do around 3 miles of speed work. Total it ends up being between 5-7 miles of running/jogging/walking.

Cool Down: When I'm done with the track repeats I just make sure walk for at least 5 minutes and stretch a lot.

This workout is strenuous and exhausting. If I'm just getting back into running I have to work up to running the full 3 miles of speed work and sometimes it takes a while to get to that point. It's really easy to get injured doing speed work so you have to be patient with yourself.

Happy Fitnessing!


  1. We did similar speed work when I was on the uvsc track team. Good times!

  2. We did similar speed work when I was on the uvsc track team. Good times!

  3. I didn't know you did track! You're awesome!