Track Workout for Speed and Endurance: Goal Race Pace Memorization

Do you want to improve your Speed and Endurance? This workout will help you do both! 

Here's the breakdown:

Warm-Up: 2.5 Miles at an Easy Pace

400 Meter Repeats (X2)
800 Meter Repeats (X4)

*All Repeats should be done at desired Race Pace.
*The first time trying this workout keep rest between each repeat equal to time running. As you progress you can shorten the time of rest to increase intensity. 

Cool-Down: 2.5 Miles at an Easy Pace

Total Miles: 7.5 
Miles at Race Pace: 2.5

If you are running at a standard sized track 1 Lap=400 Meters. 

The goal of this workout is to train your body to work at race pace. You want to memorize what that pace feels like while also building the endurance to handle your desired race distance. Try to complete this workout without music or distraction. Focus on the movements of your body, your breathing, and running form (I call this Flow State). Learn to lock into the pace that you are training to achieve at your next race. 

Learning how to pace yourself is one of the most important aspects of racing. This workout isn't about pushing as hard as you can for each repeat, it's about pushing yourself while maintaining a specific pace. 

I will be sharing some harder VO2 Max workouts soon to help improve speed and endurance.  

My breakdown for this workout is below: 
Remember to always adjust for your own pace/goals. 

Goal Pace: 7 Minute-Mile Average
400: 1:45 (minutes:seconds)
800: 3:30

Warm-up: 2.65 Miles (easy pace-road running)

1. 400: 1:37 (6:27 pace)
-equal rest (1:37)
2. 400: 1:36 (6:26 pace)
-equal rest
3. 800: 3:25 (6:43 pace)
-2:30 rest
4. 800: 3:26 (6:43 pace)
-2:30 rest
5. 800: 3:29 (7:00 pace)
-2:30 rest
6. 800: 3:29 (7:00 pace)

Cool-down: 2.48 Miles (easy pace-road running)
Total distance: 7.63 Miles

I was slightly ahead of my goal pace until the last two 800 repeats, which I was able to hit at goal. I am excited to repeat and progress this workout in the future. 

Have fun with this one, and pay attention to what your body is telling you! You can adjust your goals as your training progresses. 

Melissa and Jesse

6 Training Runs You Should Be Doing to Improve Your Speed

Do you find yourself doing the same run over and over again? Whether it's outside or on the treadmill it can become easy to find a comfortable pace and route. Get out of that rut! It's time for a change. 

These runs should be included in your training. You will keep your body challenged, improve your fitness, and avoid mental and physical complacency while improving your speed. 

1. Cruising Pace Run: This should be your normal running day. You don't push, but you don't go easy. Let your body go at a comfortable pace without pushing or holding back. 

2. Threshold/Tempo Run: Work at 85% of your race pace (Lactic Threshold Pace-slightly slower than race pace). Be sure to include a warm-up and cool down. This type of run is meant to improve your ability to work at a higher level of effort for longer time periods (i.e. Improve your race pace!)
Example: 1 Mile Warm-up, 3 miles at Lactate Threshold Pace, 1 Mile Cool Down. 

3. Progression Runs: Add a section of harder work during your run. Typically this is added at the end of the run, but the timing can be varied. This type of run trains you physically and mentally to run at a harder pace when your body is tired. This is essential in the later miles of a race. This type of run also improves your speed without wearing down your body as much as completing the full distance at this pace. 
Example: 10 Mile Training run-7 Miles at Easy or Cruising Pace, 3 Miles at Half or Full Marathon Race Pace. 
Example 2: 10 Mile Training Run-7 Miles at Easy or Cruising Pace, 1.5 Miles at Full Marathon Pace, 1.5 Miles at Half Marathon Pace

4. VO2 Max Run: Running at your goal race pace and slightly faster for shorter time periods. This improves your speed and leg turn over, and prepares your body for running at the desired race pace.  
Example: For 5K: 5 1000 meter runs (1Ks) with rest or jogging rest between repetitions. 
Example 2: Hill Repeats: 30-60 second up-hill sprint. Try to reach the same spot each time for up to 60 seconds. Walk or jog back to your starting point and repeat 5X. 

5. Long Run: This should be done at an easy pace. The effort goes into building the mileage not the speed. This run will increase your endurance, and improve your bodies blood volume. Do not push the speed during your long run. This run is sometimes referred to as your LSD (Long Slow Day). 
Example: 10 miles at a comfortable pace. 

6. Recovery Run/Easy: Slow, easy paced run. Very low effort run. You shouldn't be out of breath during this run. Benefits of a recovery run include, increased blood volume, promotes healing of your muscles, improves removal of lactic acid build up in your system, and decreases muscle soreness. 
Example: Easy 3 mile run. 

***Do Not Forget to Include a Rest Day****

Rest Days are just as essential to your progress as training days. Your muscles make strength gains during rest. 

Example Training Schedule:

Sunday: Long Run
Monday: Easy/Recovery Run or Rest Day
Tuesday: Threshold/Tempo
Wednesday: Easy to Cruising Pace
Thursday: VO2 Max
Friday: Easy/Recovery or Rest Day
Saturday: Progression Run