Hi Friends 🙂
Happy Monday!! I hope everyone got a great start to their week! I have to admit I am quite sleepy here – got an important presentation coming up so I stayed up waaaay past my bedtime last night working on it – so I am already running on coffee at 8:30am!
Monday is track day around these parts of the woods and it is no secret that I am not a big fan of track training… well not at all actually! But it is a fact that track interval training can seriously affect your race day performance! I did experience that with my last race. I felt faster and stronger with better endurance. So this is exactly the reason why I keep going to the track at least once a week – usually every Monday or Tuesday depending on when my long run was because I do like to give my body a day to rest after my long runs…
So what do I do so I will not get bored during track training? I switch it up and I try to find work outs that keep me engaged 🙂 So here is a list with my favourite track work outs.
Firstly, I always do a 10 minute warm up and 10 minute cool down. I am quite lucky and the track is about a mile from our place so I just run there before my work out and back home after my workout as a warm up/cool down. The track in our neighborhood is a nice one, always clean and nicely lit up at night. With a student discount is £3($4.25)/time to use it, which is a little on the expensive side but once a week adds up to £12(~$17) which is not too bad.
6x800m (90 sec. RI)
3 x 1600m (3 min. RI)
4 x 800m (1:30 RI)
2 x (4 x 400) (1:30 RI) (2:30 between sets)
1 mile (400m RI), 2 miles (800m RI), 2 x 800 (400m RI)
3 x 1600m (400m RI)
6 x 800m (1:30 RI)
12x400m (90 sec. RI)
I have tried and love all of them 🙂 Changing it up and being able to remember what comes next is what keeps it real and interesting for me during a track workout. If it gets to complicated and I have to stop every few laps and check what’s next it is almost certain that I ‘ll suffer throughout the whole session and never get into my “groove”…
So what about you fellow runners out there? Do you enjoy track training days? Have you seen improvements on your performance because of that?
Have a an awesome week and stay tuned!