Saturday, April 07, 2007

Passionate Runner: Track Intervals

One in a series of podcasts on running, this one focusing on the benefits and key components of a track interval workout.

Time: 4 minutes, 50 seconds

Notes to this podcast:

Track workouts no more than once per week

Fit nicely within the FIRST Plan; one day distance run, one day tempo run, and one day track workout.

Definition of speed workout, a workout on the track at race pace (or close to) with a short time between intervals. This would be more like a simulated race.

Definition of a pace workout, a workout on the track at race pace (or close to) with a longer time between intervals allowing almost a full recovery.

For example; for an 8 minute mile to do a 4 x 400 workout, each split targeted for 2 minutes per 400, the speed workout would be with about 30 seconds recovery between intervals. The pace workout more like 3 minutes between intervals.

Do the track workout in a group if possible. The more foks the merrier. Give encouragement, receive encouragement.

No more than 3 miles in one track workout. This would not include the warmup and warm down which should be approx. one mile each.

Learning your pace on the track will allow your body to feel comfortable with it over time. You will then be able to take this learning out on the roads/trails and when you hit a split understand what you would need to do to maintain your pace for the race.

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