Workout Wednesdays: Hard & Fast

I have said it probably 763,229 times: If you want to run faster, you have to train faster. Apparently, last night was a “train faster” night for me, which is stupid of me. I was running my 3 miles at a 7:40 pace. Ummmm…definitely NOT a recovering-from-surgery pace, stupid. Note to self: next time, shoot for 8:00 minute miles. Oy.

What can I tell you? The music got to me.

Who can resist running fast while listening to “Born to Run”? I ask you, show me this person!

There are so many workouts to do that will test your anaerobic capacity, but my supreme favorite is a good ‘ol track workout. You may be a track newbie, so here’s the skinny.

  1. Tracks are 1/4 mile around or 400 meters, 4 laps = 1 miles (1600 meters)
  2. They run counterclockwise
  3. Fast people on the inside, slow people on the outside
  4. Don’t spit your gum on the track

These rules all apply to the Warning Track at Yankee Stadium. You could do your speed workout here, too, I suppose. I mean, some people get to do that (AWESOME!). I don’t know your life.

 

That’s all you need to know about tracks to do this workout. Ready? Go!

  • 1 mile warm up
  • 4 x 400 meters @ max pace, 1 minute rest in between
  • 2 x 800 meters @ max pace, 1 minute rest in between
  • 1 mile (4 laps): 200 meter (1/2 lap) sprint, 200 meter (1/2 lap) slow jog
  • 1/2 – 1 mile cool down, slow jog

The Great Lawn is actually my favorite place to do speed work. In the light, though. I trip a lot when I try to run fast (or at all) in the dark.

 

Should be a fast workout that doesn’t take all day. Be specific about your recovery times so that your body doesn’t cool down to much in between sets. This is all about pushing your body to it’s limits, which will teach it to become more efficient during longer, slower runs. What are you waiting for? Find a track or measure out 400 meters in your neighborhood. HIT IT!

Just a pretty picture of the Reservoir. Not that I would EVER try to do speed work there. So. Many. People.

Now go out and run.

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6 thoughts on “Workout Wednesdays: Hard & Fast

  1. Is it weird that I don’t mind doing speed work on the reservoir? As long as it’s early enough. I’m one of those oddballs that likes to weave in and out of people, though I suppose that might not be ideal for being really speedy. Thank goodness I’m nowhere near the gold anyway.

  2. Speedwork and I have a love-hate relationship–love it when it’s over, hate it when I’m doing it, ha! I usually do a one-mile warm-up, five or six 400s where I sprint the curves and jog the straightaways, and then two or three 200s to practice my finishing kicks. I like this workout you posted, and I will definitely give it a try!

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