3 Great Track Sessions for Speed!

Aug
16

Posted by Coach Mark Sortino

Want some run speed and the ability to measure your progress? Well the track is a great place to make it happen. Unfortunately, many athletes view the track like a gym: a mysterious vortex filled with similar looking "experts" that know some secret about what to do. Of course that's not true! So if you've trained on the track in the past, and it's been a while or you are a newbie to this strange place, take a leap of faith, get out of your comfort zone and get to your nearest track with three of some of my favorite sessions.

To set your targeted paces for different distances, we recommend you go to https://www.mcmillanrunning.com/. Better yet, Get the McRun App for your tablet or smart phone.

 



Ladder
Time: ~ 1:15 || Dist: 5.5

warmup

  • 5x400 EASY (1.25 miles) 1x400 with 4 strideouts

main set

  • 3 x 400  (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 400 EASY
  • 2 x 800 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 400 EASY
  • 1 x 1200 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)

warm down

  • 2-4 x 400 EASY (.5 - 1 mile) warm down
     


Mile Repeats
Time: ~1:20 || Dist: 6.75 miles

warmup

  • 5x400 EASY (1.25 miles)
  • 1x400 with 4 strideouts

main set

  • 1 x 800 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 2 x 1200 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 3 x 1600 hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)

warmdown

  • 2-4 x 400 EASY (.5 - 1 mile) warm down

     


Acceleration & Turnover
Time: ~1:30 || Dist: 7 miles

warmup

  • 5x400 EASY (1.25 miles)
  • 1x400 with 4 strideouts

main set

  • 6 x 800 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 4 x 400 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)
  • 4 x 200 (hitting X:XX or quicker with 3:00 EASY walk/jog, but returning to start point)

warm down

  • 2-4 x 400 EASY (.5 - 1 mile) warm down
     


Enjoy!!

~ Coach Mark Sortino

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