Tomorrow is February, which for many people means getting on the track for some speedwork isn’t far off. My friends and I are usually hitting it by March. We vary up the workouts from one week to the next and usually do about three miles worth of speed.
One of my favorite track workouts, especially when training for a marathon, is one I learned from my old coach, Troy Jacobson. It’s a challenging way to run mile repeats (my favorite). Here’s how it goes:
Begin your mile in the inside lane and pay attention to your 400 split. As soon as you cross the line, move out a lane for the next quarter. Try to maintain that same split. For each quarter, move out another lane. So by the end of the mile, you will have moved out three times. I’d do this for 3 x 1-mile repeats to begin.
The idea here is to learn to stay strong through the end of your mile. It also forces you to take your mile out slightly slower than you might otherwise, reinforcing the concept of a negative split. Give it a go–I think you’ll find it a great strength and speed builder, one that will give you confidence on race day.
What’s your favorite track workout?