Speedwork

You’ll log a couple easy warmup lags followed by range of motion drills. Once thoroughly warmed up, we’ll segue into our speedwork. There are ‘4’ workouts you can leverage depending upon your current level of running fitness.

Beginner

–‘7’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW on the curves and HARD (5K race pace) on the straight portions.

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘7’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Intermediate

–‘7’ repeats of 400M with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘7’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Advanced

–‘1’ repeats of 400M, ‘5’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.

You are running HARD (5K race pace) for 400M (1 lap), ‘5’ repeats of 800M (2 laps), and 400M (1 lap).

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.

Race

–‘7’ repeats of 800M with 50% recovery between each lap.

You are running HARD (5K race pace) for ‘7’ repeats of 800M (2 laps).

After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.