Speed Up Outside

Terry Sullivan /

Now that the weather is beautiful it is time to get outside and work on your speed. Head to your local track and give this workout a try…

  1. Start by walking then slowly jogging for a lap or 2 to get everything loosened and warmed up. If you normally stretch, do it after your warm up laps.
  2. Do the following progression (1 lap = 400 meters)200, 400, 800, 1200, 1600, 1600, 1200, 800, 400, 200 meters.
  3. Your pace for the first time doing this should be 20-30 seconds/mile slower than your 1/2 marathon goal pace. Eventually after weeks of doing this it will be done at your lactate threshold pace.
  4. Between each sprint walk 1/2 to full lap.
  5. Finish up with a cool down walk and a bit of stretching.

Speed work will make your muscles more efficient at pulling oxygen out of the blood stream and use muscles you don’t use a lot during long slow distance runs. Lastly, a word of caution. This is a very difficult workout so don’t push through pain. If you have never done speed work ease into this slowly. You should do this workout once per week and each week you will see major improvements to your speed.

Good Luck!!

comments powered by Disqus