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