We hope you have been staying cool in the heat and enjoying your miles this summer. Summer running can be tough! We stay cool by fitting in our workouts in the early morning and keeping our runs short. This often means hitting the local track before the sun has a chance to heat it up. Here are a few of our favorite simple and easy-to-follow track workouts, give them a try this season!
1 Yasso 800s: running legend, Bart Yasso, invented this track workout for marathon training. Warm up for 10-15 minutes, then start with four by 800 meter intervals. Rest or jog for an equal amount of time in between each interval. Your goal pace should be your marathon time converted into minutes and seconds. For example, if your goal marathon time is 3:35: your 800 meter interval pace should be 3 minutes and 35 seconds. Don’t forget to cool down for at least 10 minutes after and add on intervals as your build up your endurance.
2 Ladder: after warming up for 10 minutes, follow this ladder workout at your 5K pace: 400m, 800m, 1200m, 800, 400m with 2-3 minutes of rest in between each interval. Finish up with a 10 minute cool down jog.
3 In’s & Out’s: the easiest track workout to follow that is a staple for most high school cross country and track teams. Simply run at an accelerated pace (almost sprint) the 100 meter straightaways and jog at a comfortable pace on the curves while you catch your breath and prepare for your next surge. Repeat the acceleration on the straightaway on the other side of the track, and recover on the 100 meter curve. Repeat for 10 laps and you’ve just completed a 2.5 mile speed workout!
As always, don’t forget to warm up and stretch before beginning a track workout. As tired as you may feel after your speed work, it’s still just as important to cool down too. Comment below with some of your favorite track workouts!