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5 workouts to improve your speed

 

5 workouts to improve your speed

 

5 workouts to improve your speed 

  

A track is the perfect setting for some speed workouts. Adding track workouts to your workout routine can not only increase your speed, it can invigorate your regime as well. Add in some of these fun workouts and you will surely see improvements in your race times. If you have never done speed training before, read these speed training rules first.

1 - Press the straight line

How To: This is a great intro workout for those new to following workouts. after a few laps at an easy pace to warm up, you should increase your speed on the straighter sections of the track (known as straights). If you are training for a specific race, e.g. For example, in a 5 km race, you can set your racing pace on the straights. Start with four rounds and add another round each week until you work your way up to 10 rounds.

2 - Head of training

Runner on the track

Cavan pictures

How to Do a Ladder Workout: This track workout will help you increase your speed, confidence, and endurance no matter the distance you are training for.

3 - If you are not sure what your

mile pace is, use a calculator to estimate your speed. Beginners should start with a sequence, while advanced runners can repeat the sequence after completing it.

Warm up: 5 minutes - walk / jog slowly

Work interval: 400 m (1 lap) in a 5 km run

Rest Interval: Recover (easy pace) 400m

Work interval: 800 m (2 laps) in a 5 km run

Rest Interval: Recover (easy pace) 400m

Work interval: 1200 m (3 laps) in a 5 km run

Rest Interval: Recover (easy pace) 400m

Work interval: 1600 m (4 laps) in a 5 km run

Rest Interval: Recover (easy pace) 400m

Cooling off: 5 minutes easy pace

3 - Mile Test

. How to Take a Mile Test: Doing a set mile on a track is a great way to gauge your fitness and give yourself a goal to work towards. Do one mile (4 laps) at your top speed, making sure to write it down. Use this time as a benchmark to test yourself every month.

4 - It occurs

How to Kick: Start with four 400m intervals at your 10km pace, with a 400m recovery (at an easy pace) in between. do eight 200-meter repetitions in 5-km increments with 200-meter recovery (easy pace) in between. Try to really push yourself through the hard intervals as if you are on your final kick to the finish line.

5- mile repeated

How to Do Mile Reps: Mile Reps are one of the best workouts that can improve your race times and build your running confidence. Here is a workout you can do once a week:

1. Start with 2 mile repetitions (1 mile = 4 laps) in the first session. Run every mile with 10 km or half marathon.

2. Recover (at a light pace) for half a mile (2 laps of the distance) between repetitions. Make sure your breathing and heart rate are restored before starting the next rep.

3. Add another mile and repeat the next week. Try to maintain the same speed (10-15 seconds faster than your realistic target marathon pace).

4. If you are an advanced runner, try to work your way up to 6 reps. Intermediate runners may want to stop on 4 or 5 reps.

 

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