Speed sessions are a staple in any seasoned runners week. A great way to mix-up your speed regime is to run your local track. It gives change of scenery from the pavements or trails and can be a fun way get the legs turning quickly.
Our 4 super simple sessions that will have you bent double:
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400m Repeats: Run 400 metres (1 lap around the track) at a high intensity. Aim for below your 5km race pace. Take a 1-2 minute break, then repeat for a total of 6-8 repetitions.
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800m Repeats: Run 800 metres (2 laps around the track) at a high intensity. Aim for around your 5km race pace. Take a 2 minute break, then repeat for a total of 4-6 repetitions.
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Fartlek Intervals: Fartlek intervals can also be done on a track. Alternate between 1-2 minutes of high intensity running followed by 1-2 minutes of easy jogging. Repeat this cycle for 20-30 minutes
- Pyramid Intervals:
- 100 metres at a high intensity. 30-sec slow
- 200 metres at a high intensity. 1-min slow
- 400 metres at a high intensity. 2-min slow
- 800 metres at a high intensity. 1-min slow
- 400 metres at a high intensity. 30-sec slow
- 200 metres at a high intensity. 30-sec slow
- 100 metres at a high intensity. Recover...
Feel free to swap out the slow-jog recovery with a standing rest or if you are feeling extra spicy - repeat.
Our 5 top track tips for your training:
- Always warm up and cool down. We recommend 10-15 minutes of each with some dynamic stretches during the warm up
- Don't go out too quick! Try to run all repeats at the same speed or faster throughout the session
- Google your local track for more information on training availability. They usually have nights open to the public where you can pay-as-you-go
- If you use a smart watch, you can pre-program your session. This makes it easy to count distance and rest. An example for Garmin setup is here
- It's fun to run on a track with friends or your local running group. There will usually be a free group of runners you can train with - you just have to find them.
Enjoy!
Photo Credit: @Beyond_the_road_