TRACK REPEATS - SPEED WORKOUT

Dynamic warm-up exercises

10 to 20 minutes of easy jogging

Four 100-meter strides


> Stride – Do butt kicks for 20 meters then gradually accelerate for 60 meters before you decelerate for the final 20 meters


> Recover – 30 seconds of walking or slow jogging


> Stride – Do high knee lifts for 20 meters then gradually accelerate for 60 meters before you decelerate for the final 20 meters. 


> Recover – 30 seconds of walking or slow jogging


> Stride – accelerate for the first 80 meters until you reach approximately 90% of full speed then decelerate over the final 20 meters. 


> Recover – 30 seconds of walking or slow jogging


> Stride repeat


Recover - 30 seconds of walking or slow jogging


Track repeats

800-meters = twice around a track. 

 Repeat an 800-meter run two times.  In between the repeats walk for 90 seconds.   Be consistent – run each repeat within seconds, above or below, your target.  Once you have found that the two repeats are easily achievable you can add a repeat.   Progressively work up to six repeats.  Start running repeats eight weeks out from your race.  Run repeats every week.  Run repeats every other week if you are alternating track repeats (one week) with hill workouts (the next week).  Start your repeats running in second gear, at an RPE (rate of perceived exertion) of 3 to 5 on a scale of 10.  That’s the rate you usually run on your Long Distance Day (LDD)…conversation pace.   Accelerate to run in third gear, an RPE of 5 to 7…when you will only be able to speak in short, choppy sentences.

Warm-down   Walk or slow jog for 5 to 10 minutes

 


  

 

(Some elements adapted from FIRST™)