If you’re serious about making speed improvements, no one can deny the benefit of track workouts. There are many workouts you can do to move your focus away from the circles and more on performance improvement. Here are 3 example workouts that will help you befriend the track and improve your running.
Workout Option #1 – Heart Rate Test/Fitness Test
Required Equipment – Heart Rate Monitor
Purpose:
To understand your fitness level and to set a benchmark for comparison at a future date. This works for walkers, joggers, and runners of all levels. Why? Because its not speed workout. Your speed will be limited to your fitness lever which is monitored by 85% of MHR. It is not a sprit or interval workout.
Use this as your track workout ever 4 to 6 weeks. Compare results to prior workouts and notice how your lap times come down while your heart rate stays the same. This assumes you are consistently running (working out) week to week using a structured and purposeful training plan.
Warm Up:
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Main Set:
Choose a “Main Set” distance as follows:
2 Miles (8 laps): Beginner Runner or 5K-10K Runners
3-4 Miles (12-16 laps): Half to Full marathon runners
5-6 Miles (20-24 laps): High Mileage runners (runners needing 50+ miles / week)
Walk, Jog, or Run your main set as fast as you can so that your hear rate is elevated as close to but without exceeding 85% of your Maximum Heart Rate (MHR)
MHR = 220-Age * .85
Hit your split button every lap storing each lap’s Time & Heart Rate
Cool Down
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Total Mileage = 4 – 8 Miles
Workout Option #2 – ¼ Lap Repeats
Preferred Equipment – Heart Rate Monitor
Warm Up:
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Purpose:
To improve your run strength and/or speed for short course. This is a great introduction to intervals for beginner runners. Its also good for short course runners. This workout also improves recovery.
Main Set:
Choose a “Main Set” distance as follows:
2 Miles (8 laps): Beginner Runner or 5K-10K Runners
3-4 Miles (12-16 laps): Half to Full marathon runners
5-6 Miles (20-24 laps): High Mileage runners (runners needing 50+ miles / week)
Run your main set as follows:
The first ¾of each lap should be run at a comfortable pace in Zone 3; Zone 3 = 70% – 85% * MHR (MHR = 220-Age).
The final ¼ of each lap should be run in Zone 4; Zone 4 = 85% -100% * MHR
Cool Down
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Total Mileage = 4 – 8 Miles
Workout Option #3 – Mile Lap Repeats
Preferred Equipment – Heart Rate Monitor
Warm Up:
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Purpose:
To improve your speed and endurance for long course. This is a great introduction to intervals for beginner runners. Its also good for short course runners. This workout also improves recovery.
Main Set:
Choose a measurement; either your best 5K or10K time. Beginner – Intermediate runners should choose their best 10K time. Intermediate to advance runners, high mileage runners, Half and Full Marathoners should choose their best 5K time.
Run your main set as follows:
Run each mile at or better than your 5K or 10K time followed by 1 lap cool down. Cool down lap is an easy jog or walk. First Main Set should be a minimum of 3 mile (2 for beginner runners). Add 1 mile each week so long as you can maintain your 5K or 10K time.
Cool Down
1 Mile (4 laps) jog/run slow. This is a social pace run where you can keep up a conversation with someone.
Total Mileage = 4 – 8 Miles
