Track Week–Final Installment

Audreyxcountry 002 300x224 Track Week  Final InstallmentWhen we last met I had you running a fun set of 800s and quarters, and before that, a mile repeat session. Now it’s time to work on some faster, top-end speed, something we all lose as we age. This workout is going to help you with those 5k and 10k races you run, and even the longer events on your schedule. Your legs will be burning by the end, because this one requires some speed. The beauty of it is that it’s a ladder, so even though you’ll be getting faster as you go, you’ll also be cutting down the distance with each interval.

Do sessions like these once or twice per month and your body will better adapt to that painful lactic acid accumulation that shows up near the end of a shorter race. You know what I’m talking about here!

trackburnout 300x300 Track Week  Final InstallmentWith all the workouts I have shared, I don’t want you to neglect the warm up or cool down before hitting the track. Get in a couple of miles easy running first, ideally off the track. Then throw in some strides down the straight aways to prep your body for the faster running at hand. Finally, a few minutes of dynamic warm up and you should be good to go. When you’re done with the meat of the workout, don’t forget some easy miles off the track to bring your heart rate down and start clearing your legs of junk.

Let me know if you give it a go!

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  1. Yowza! I feel the burn from my lungs to my legs already. Pinned and will be trying soon.
    Angela @ Happy Fit Mama recently posted..High Five FridayMy Profile

  2. That looks pretty challenging! I will be trying that for sure!
    Kristina Walters @ Kris On Fitness recently posted..First Summer JobMy Profile

  3. WOW! That is a burn-out session for sure.
    Was that last part about doing the cool-down written just for me? HA HA – I hate the cool down but I’ve also noticed how beneficial it is. It’s a lot easier to do it when i’m outside and not stuck on the treadmill too. Thanks Coach!
    Allie recently posted..Make Mine A DoubleMy Profile

  4. Wow, those are some serious distances for high end speed work!
    Kovas – Midwest Multisport Life recently posted..Spring has SprungMy Profile

  5. That’s a hardcore track workout! Can’t wait to try it when I’m back up to speed!
    Nicole @ Work in Sweats Mama recently posted..From the Mouth of Babes: Travel EditionMy Profile

  6. OMG, I’m going back to bed! Just kidding, looks like a great workout!
    Jennifer F recently posted..Mint Melon Smoothie Recipe + Aspera ReviewMy Profile

  7. Definitely saving this one for when I’m back at it… I usually top out at 3 miles of speed, I like the idea of pushing a little more. Enjoy your weekend!
    Laura @ Mommy Run Fast recently posted..How I’m using Essential Oils with kidsMy Profile

  8. Even though track workouts are tough, they are SO good for you! You are right about your body getting used to the lactic acid, and they are SO rewarding afterwards. They also TORCH calories, I always lean down so much when I do those!

    Ladder workouts are great as you can mentally approach that so much better, this one is a great one :)
    Tina Muir recently posted..Cherry Blossom 10 Mile Recap: The RaceMy Profile

  9. Looks tough to finish the workout FAST! I want to try this before my 10K at the end of this month
    Jojo @ RunFastEatLots recently posted..Baked Falafel and Pita Bread RecipeMy Profile

  10. Looks like a tough workout!! But I love the track so I can’t wait to try it!
    Krysten Siba Bishop (@darwinianfail) recently posted..Ask Me Anything – Happy Heart 5kmMy Profile

  11. My feet are aching just reading this! I will have to try it out here in the near future!
    sheila recently posted..Race Recap: Hollywood Half MarathonMy Profile

  12. I always feel in pain just picturing a track! Great workout!
    Liana@RunToMunch recently posted..Friday Five – 5 Things to do in Gloucester & RockportMy Profile

  13. So true the warm up and cool down are such important parts of any workout. Loving this burn out sesh! Definitely need to give it a try!
    Jordan @ The Blonde Vegan recently posted..Self-Love Challenge UpdateMy Profile

  14. This whole series has been awesome – sort of makes me want to pick something (besides a 50) and train for it – maybe one day!
    Kim recently posted..Do You Have an Addictive Personality?My Profile

  15. I just found a local track to start running on so this is perfect. Thanks!
    Meranda@fairytalesandfitness recently posted..How to Determine the Right Running Shoe For You!My Profile

  16. OK my first reaction is Yikes! LOL! But I’ve pinned it and will be trying it at some point.
    Michelle @ Running with Attitude recently posted..Friday Five (OK it’s actually 4 today)My Profile

  17. Youch! That’s quite a workout. I love ladders, they always give me hope that the workout will be over soon. :-)
    Debbie @ Live from La Quinta recently posted..Our Ragnar Adventure, Part 2. The RecapMy Profile

  18. ugh, 2000? will you come push me? i need you as a track sherpa
    lindsay recently posted..Power Row Workout and Power O’ GiveawayMy Profile

  19. Thx for always helping runners!
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  22. I love mixing up distances and paces, it keeps it interesting and more fun! This looks great, thanks for sharing!
    Beth @ RUNNING around my kitchen recently posted..Life latelyMy Profile

  23. This track workout actually looks like fun! It certainly would be challenging though! Thanks for sharing- I’ve pinned all three workouts and hope to use them this year sometime!
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