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.
OR
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?
I loathe the track and for that reason I don’t do speed workouts + it’s not like I’ll be running the marathon around the track. For my speed workouts, I usually throw in fartlek’s and intervals into my run and do progressive runs at least once a week.
I think as long as you are doing SOME kind of speed work, it doesn’t matter what it is. Good for you doing it on your own! 🙂
Looks like a great workout! I hate speedwork but know it’s necessary and really works!
I absolutely wouldn’t do it on my own, ever! This group is so key for me 🙂
I hate speedwork, and hills, but am forcing myself to do it and I feel so much better after.
It really does help! 🙂
Oh negative splits… I NEED to get to the track. Glad you found some motivation! Still looking for mine!
emma @ a mom runs this town
It is really a challenge – I was definitely reminded of that on my run this morning!
Speed work is helpful, but I don’t love it. I would rather do anything than mile interval repeats, which my coach had my doing when I was training to beat my 5K PR. Those are brutal. I’m okay with 400’s or 800’s…. but anything beyond that and I want to poke my eyeballs out 🙂
Ugh, agreed!! Actually, I don’t love 800s either…but better than mile internal repeats!
I’m hoping to start incorporating speed work in my training more routinely now that run streak is over. 🙂 Thanks for sharing your workout!