Track Week–Final Installment

TrackWhen 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!

running trackWith 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. says

    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

  2. says

    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