It’s training Tuesday again 🙂 I’m starting to really look forward to Tuesday posts again. I like reflecting on what I’ve accomplished so far and I have a new workout to share with ya!
Last week was a solid week of training, minus true strength training. It was hot. At least I got my runs in, but strength went to the wayside because I was either too hot and the one day I planned for strength only I ended up not having time.
- Mon: not quite 3 mi PM
- Tue: track day! 200 m x3, 400 m x3 + biking there. Was pretty slow because it was hot, but I tried.
- Wed: 3 mi AM
- Thur: rest day
- Fri: little bit of abs strength, but otherwise a rest day
- Sat: 9 mile long run (10 was on the sched, but since I missed last week, I didn’t want to over do it)
- Sun: very active day at home + 30 min yoga and extra stretching
Here is a similar workout to what I did for my first session at the track. This is a suitable workout for runners who consistently run 3 days a week, have no injuries, and are looking to add speedwork into their routine.
This workout ends up being about 1.37 miles of running total. I always rest between any fast 200 or 400’s because I am panting like a dog. Before a track workout, make sure to drink and brink plenty of water with you, especially if it is hot. It’s okay to rest as much as you need between sprints. Modify this workout to your own fitness level as needed.
Note that track workouts should not be done every week. I am alternating track workouts with tempo or intervals runs every week so I give my muscles a break. My muscles are very sore the next day after this workout!
I never opted for track workouts before mostly because I didn’t actually know of a track I could use. A high school in the town near me has one that allows public use when it’s not being used for afterschool sports. Check out local high schools or search for recreational parks. Just be sure to follow their rules for usage times.
Questions for You:
- Do you/have you done track workouts?
- How many times a week do you strength train?