A speed boosting track workout you can do almost anywhere

A speed boosting track workout teaserWhen I was out for my tempo run last week, I took a different route and ended up behind the Pacific Institute for Sport Excellence (PISE) at Camosun College. As I was running around the campus, I noticed they just installed a brand new outdoor running track that I totally plan to take advantage of now on my interval run days, because up until now I was using the ol’ telephone-pole-on-a-flat-road method to time my intervals. I have an interval timer on my phone (and I’m sure my Garmin does it too) but I can’t be bothered to set it up/get bored quickly and prefer to run intervals by predetermined landmarks.

If you’re like me and can’t be bothered with a timer / love variety on your training runs, try this fun  speed boosting track workout you can do almost anywhere — all you need are some predetermined landmarks, such as telephone poles (which are between 38 to 91 metres apart, or you can determine the distance with your Garmin watch), trees or driveways, on a 200 metre stretch of flat road.

A speed boosting track workout you can do almost anywhere

Start with a 10- to 15-minute easy warm-up jog, preferably from your house or other convenient location (because the point of this workout is that you can do it almost anywhere, right?) to the flat “track” you’ve chosen for your workout. Pick two landmarks that are roughly 200 metres apart, with a landmark in the middle to mark the 100 metre distance. If you can only find one or two usable landmarks, bring a few water bottles to set up your own.

A speed boosting track workout you can do almost anywhere

After your warm-up jog, run the following:

  • 200 metres at a 10K pace, then turn around jog easy back to the start
  • 100 metres at a 5K pace, then turn around and jog easy back to the start
  • 200 metres at a 10K pace, then turn around jog easy back to the start
  • 100 metres at a 5K pace, then turn around and jog easy back to the start
  • 200 metres at a 5K pace, then turn around jog easy back to the start
  • 100 metres all-out sprint, then turn around jog easy or walk back to the start
  • 200 metres at a 5K pace, then turn around jog easy back to the start
  • 100 metres all-out sprint, then turn around jog easy or walk back to the start

Before your cool down, do the following track-style drills using your 100 metre marker:

  • Walking lunges for 100 metres, then do side skips back to the start. Do the walking lunges again for 100 metres, followed by the side skips but facing the other way this time. Repeat this twice.
  • A-Skips for 100 metres, then jog backwards back to the start. Repeat this twice.

Finish up with a 10- to 15-minute cool down jog back home.

The whole workout should take between 45 minutes to an hour, depending on your speed, and can be done once a week as part of any training program where your goal race is 10K or over in distance.

Do you incorporate interval runs into your training plan?
What are your favourite speed workouts to do? What are your least favourite?
Do you do track drills as well? What are your favourite drills?

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Linking up with the lovely:

Annmarie at The Fit Foodie Mama, Nicole at Fitful Focus, Michelle at Fruition Fitness and Jen at Pretty Little Grub

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Also linking up with these sexy RRCA Certified Running Coaches: Susie of Suzlyfe, Rachel of Running on Happy, Debbie of Coach Debbie Runs, and Lora of Crazy Running Girl