Short answer: YES.
As I wrote about earlier, I’ve been trying to run negative splits on a good number (most, but not all) of my runs. And while I’ve only been focusing on speed work for three weeks, I have to say that I do think it is absolutely helping to make me more able to run negative splits and to stay strong during my runs. I’m really grateful to the DC Luna Chix for opening up their workouts to us regular gals – it’s been a HUGE help. There is absolutely no way I’d do this on my own.
What if you don’t have a group to help motivate you through a track workout? I thought I’d share what we did this week to give you an idea you can replicate on your own or with a running buddy.
Here was this week’s workout:
A one mile warmup – this week I ran this at a 9:47 mm pace (not really warmup speed for me but it’s good to push yourself, right?)
4 striders – we jog up the straight away and then turn around and “stride” back down (not a sprint but focusing on turning your legs over faster to prepare for the workout)
4x600s with a 2:30 rest in between each 600. A 600 is a lap and a half around the track. Pace should be a bit uncomfortable – it is speed work, after all! I ran hard enough that I couldn’t talk during the 600.
4x1200s with a 2:30 rest in between each 1200. A 1200 is 3 laps around the track.
A 2 lap cool down and then core work.
The whole workout takes about one hour and afterwards you’ll feel great (tired but great!).
What’s your favorite (and least favorite) speed workout?