Trackwork Tuesday again – The plan called for 1600 repeats again this morning, but I’ve been itching to mix it up a little. So instead I decided to try a speed workout from Coach Jerry’s Key Workouts for a Successful Half Marathon courtesy of iRunnerblog.
Start with 10 minute warm-up, then 3 sets of 200/200/400 intervals with matching recovery intervals. I went with 2 sets plus warm-up for a total of 3.5 miles. My main goal was consistency in my splits and as you can see, I was right on target today:
200 — 1:00; 200 — 1:00; 400 — 2:18
200 — 1:01; 200 — 1:04; 400 — 2:18
I really liked the mix of speed and endurance this workout provides. I will definitely do this workout again and next time add in the 3rd set.
Do you have a standard track workout? Do you mix it up? Or do you avoid the track altogether?
Love the track, actually. My friends and I keep it mixed up from week to week. So effective!
What’s this track you speak of…. 🙂
I love the track and I miss it. And I’m this close to adding it back into my plan. Nice job!
Haha…agree with Lisa. Track?? What track? Nice workout.
Great workout! I mix it up with speed work & hill repeats.
Way to be consistent here! Thanks for your comment..nice to hear from you! I just kind of go with whatever is in my plan if I’m on one. Otherwise, my go-to for speed work is just doing fartleks/pick ups on my runs.
Great consistency. Mixing it up is best — you can always do a standard one to check your progress along the way.
I like your consistency. I haven’t run on a track since my first mile of running a couple years ago. They completely intimidate me! Plus our local one is under construction. Maybe I’ll try it out in the fall when it’s finished.
Awesome. Job.
You know I love my mill for speed workout but I’m thinking I may run 1x a week outside. Crazy talk, I know. 😉