Training from the mile to the marathon.
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  • Weekly Track Workout

    Posted on April 17th, 2009 CoachGreg No comments

    A weekly track workout can really sharpen an athlete for an upcoming race. Endurance is built through weekly long runs at varying distances and paces and speed is built through tempo runs, intervals, and track workouts. They are actually more ways to build speed but they are all variation of tempo runs and intervals.

    I believe there are two big¬†advantages of the track - the removal of the distractions of the road and having the athlete run a proscribed distance at an exact pace. Running on the road means paying attention to the surface, your surroundings, and the traffic. On the track, it’s just you and the distance.

    This morning I had two athletes at the track. One was continuing to work on her half-marathon pace and the other wanted to improve his time in an upcoming 10K race. My half-marathon runner, after an 800m warm up, ran 4×1200 at race pace with a one minute break between sets. All I want from her two weeks out from the race is for her to dial in her pace - she’s actually very good at intuitively figuring it out.

    The second runner ran an 800m warm up and then ran 2×400, 2×800, 2×1200, and 2×800. His paces were designed to stretch his capacity for speed by pushing him to a limit over a shorter distance. These were not race pace distances. We’ll do a similar workout next week and then the following week, we’ll do 6×400 at race pace the day before his race. This is an athlete who has a great capacity to improve¬†and enter the age-group awards arena.

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