“Speed” is relative! Whether you’re training for a time or just to finish your event, track workouts can give anyone an advantage. Your speed interval pace is based on your goal race pace.
For those new to the track:
400 meters = 1 lap (on most outdoor tracks)
200 meters= 1/2 lap
(There is typically a bold start line and lane numbers indicating the 100/200/300/400 meter marks on the track)
Move around the track counter-clockwise, look behind you before making an abrupt stop, faster runners use innermost lanes, slower runners in the outer lanes
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These intervals are a ladder format with a half active rest
(Example: so 2×400, 2×800, 1×1200 = Run 400, Jog 200 – Run 800, Jog 400 – Run 1200, Jog 600 then back down the ladder with Run 800, Jog 400 – Run 400, Jog 200)
Below is the base workout chart for 1/2 marathon/marathon. Full’s (and half marathoners looking for more mileage/speed) would do the workout a second time after a 5-10 minute rest.
Below is the base workout chart for 5K/10K. 10k’ers (and 5K’ers looking for more miles/speed) would do the ladder workout a second time after a 5-10 minute rest.
