As an elite runner, I’ve had my fair share of bad workouts. I dread the workouts with longer, slower stuff (5 x 800m) which feel mentally draining, or workouts with lots of repetitions (10 x 400m)–boring, right?
In my opinion, the best workouts have a good mix of steady, hard and fast. This keeps things interesting and makes it feel less repetitive (and therefore more fun). Even if you are running a longer distance, incorporating some short and fast anaerobic intervals into your training will help to increase your aerobic capacity, making that long race feel easier.
If you have a 5K or mile race coming up, add this spicy track workout to your training plan to knock some time off the clock.
Warmup
Before you hit the track at full speed, make sure you do a solid warmup. To prepare for an interval workout especially, your warmup should first involve dynamic exercises to get your joints moving and activate your major muscle groups.
- Glutes: fire hydrants and glute bridges
- Spine: cat/cows
- Hips: 90-90s
The warmup run should consist of 15-20 minutes of easy running (a very comfortable pace where you can easily hold a conversation). This should be on a nearby road or trail, to avoid running additional circles around the track.
If you are more of an elite runner, add four by two minutes of tempo running (a faster, steady pace that you consider comfortably hard), with one minute of rest between reps. Follow with a few minutes of running drills to focus on your form.
Workout
The workout: three to four sets of 400m, 300m, 200m with 90 seconds of rest between reps.
- 400m rep: complete at 5K pace. If you have a 25-minute 5K goal (5:00 per kilometre), aim to complete this rep in 2 minutes.
- 300m rep: complete at 3K pace. If you have a 3K goal of 14:30 (4:50 per kilometre), aim to complete this rep in 87 seconds.
- 200m rep: complete at mile pace. If your goal is 7:12 (4:30 per kilometre), aim to complete this rep in 54 seconds.
Take four minutes between sets to reset. Adjust the workout as you go to make it harder or easier; make sure you feel comfortable, strong, and focus on having good form. It should not be an all-out effort. If you are training for a shorter race or need a higher intensity, aim for 3K, mile, 1K pace. Follow the workout with a few strides to practise your turnover on tired legs.
Modifications: If you don’t have access to a track, don’t fret. This workout can be easily modified for the trail or the road, based on time. Calculate your rep times based on your goal race pace, and just run at a steady, comfortable pace for that amount of time. If you have a GPS watch that tracks your pace, even better.
Cooldown
Don’t forget to run for an easy 10 minutes to follow the workout. This will slowly lower your heart rate and reduce soreness and risk of injury. Track workouts are tough–hydrate with electrolytes and fuel with a post-workout snack. Even better if you do some static stretches (while your muscles are still warm) and do some foam-rolling for recovery.
Overthinking a workout is my kryptonite; the key for me is to show up to practice, run and then leave. Not getting in your own head allows your body to just work hard. At the end of the day, a workout that leaves you feeling fast and confident is a great workout.
