Sample Speed Workout and Explanation

By Matt Forsman A.K.A. Marathon Matt, January 10, 2017

 

If you're new to speed training/workouts, you may have some questions about how to properly execute them.

Below is a sample workout and some explanation around how to properly execute it.

Photo Credit: Flickr | Thomas Letholsen | The Track licensed under CreativeCommons
0.5 mile warm up / 1 X 200m / 3 X 400m / 0.5 cool down

 

This workout can be done on the street or on a treadmill. But, ideally this workout should be executed on a 1/4 mile running track.

  1. Jog an easy .5 miles (two laps around the track) to warmup.
  2. Run 200 meters (half a lap around the track) at your 5K race pace. This is a level of effort that is 'close' to a sprint, but not quite.
  3. Recover for 50% of the time it took you to complete 200 meters. EG-If it took you 1 minute to run 200 meters, walk for 30 seconds before doing your next interval.
  4. Run 400 meters (a full lap around the track) at your 5K race pace. This is a level of effort that is 'close' to a sprint, but not quite.
  5. Recover for 50% of the time it took you to complete 400 meters. EG-If it took you 2 minutes to run 400 meters, recover/walk for 1 minute before doing your next interval.
  6. Repeat steps #4 and #5 until you have completed '3' repeats of 400 meters.
  7. Jog an easy .5 miles (two laps around the track) to cooldown.

Don't hesitate to drop us a line if you're still unclear about how to execute any of your runs/workouts.

-Marathon Matt

 

 

 

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