Interval Track Workout to Increase Speed

Welcome to another edition of Workout Wednesday! A few weeks ago I wrote a post called types of running workouts to increase speed and I received some feedback that while it was interesting to learn about the types of workouts, people were looking for the specific workouts they could do to increase speed. 

It is hard to provide general interval training plans for people that I don't know. As a running coach, I develop training plans based on my client's current abilities, while keeping in mind their specific goals and limitations. 

It is challenging to assign specific running paces to use for intervals on the internet. One pace would be much too easy for some runners and much too challenging for others. Trying to run at an arbitrary pace because a blog post told you to can lead to injury, overtraining and burnout. AKA don't do it. 

I can get around this limitation by providing paces based on your current 5K pace. This way everyone can work at their own level based on a recently timed race. Have you ran a 5K recently? If not, just map out 3.1 miles on the road and record the time it takes you to complete. Run this 5K as you would an actual 5K race, moderately faster than what is comfortable. It shouldn't be a light easy jog and it shouldn't be an all-out effort run. The sweet spot is somewhere in the middle. Once you have established your current 5K pace, you'll be able to determine the appropriate pace to run each interval. It is important to run based on your current 5K pace, not a 5K race you ran 3 years ago and not the 5K pace you hope to run one day. You should only increase your interval paces when your 5k pace proves to be faster. Got it? 

THE TRACK

Track workouts are often described in meters which can be confusing to those of us who are used to measuring distance in miles. The track makes it very easy to measure distance in meters. You just need to count your laps:

200 meters is 1/2 lap of the track (one straight and one curve). It equals 1/8 mile.

400 meters is one lap around the track. It is equals 1/4 mile.

800 meters is two laps around the track. It equals 1/2 miles.

1600 meters is four laps around the track. It equals 1 mile.

Warm up by jogging for 1600 meters (1 mile / 4 laps around the track).

Once warmed up run 800 meters (1/2 mile / 2 laps around the track) 45-60 seconds faster than 5K pace. If your last 5K was at 10.00 minute mile pace (finished in 31 minutes), you would run this interval at a 9 to 9:15 minute mile (approx 4.5 minutes for 2 laps).

“It’s easy. Take your current 5K pace per mile then subtract 45-60 seconds to determine your first interval pace.”

— calculating your interval pace

Jog or walk 200 meters (1/8 mile / 1/2 lap around the track) to recover.

Run 1600 meters (1 mile / 4 laps around the track) 10-12 seconds faster than your current 5K pace. If your last 5K was a 10 minute mile (finished in 31 minutes), you would run this interval at 9:48-9:50 per mile

“Take your current 5K pace then subtract 10-12 seconds to determine your long interval pace.”

— calculating your long interval pace

Jog or walk 400 meters (1/4 mile / 1 lap around the track) to recover.

Run 800 meters (1/2 mile / 2 laps around the track) 45-60 seconds faster than 5K pace. If your last 5K was at 10.00 minute mile pace (finished in 31 minutes), you would run this interval at a 9 to 9:15 minute mile (approx 4.5 minutes for 2 laps).

Jog 400 meters then walk 400 meters to recover and cool down.

That's four miles! You should complete this workout feeling fatigued but also feeling like you could do one more interval if your mean 'ol coach asked you to do it. 

I recommend no more than 2 or 3 speed workouts per week for experienced runners and 1-2 for new runners. Always start with a solid running base of 20 miles per week of easy runs for at least 4-6 weeks before beginning any interval training. Always take a rest day or very easy run the day after a hard interval workout. Run your hard runs hards and your easy runs easy. Remember that adaptation to exercise (i.e. getting stronger/faster) happens during rest, not during the workout. Allow your body the time to recover, rebuild and get faster. Aim for 7-8 hours of sleep each night, fuel your body with mostly foods from nature, eat plenty of protein and carbs and you'll be set up for success.

Wondering about track etiquette? Check out my latest Running A-to-Z post about track etiquette. Don't make these mistakes when running on a track. 

Have questions? Confused? Need clarification? Leave your questions in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

THE ULTIMATE RESISTANCE BAND TRAVEL WORKOUT

Welcome to another edition of workout Wednesday! Last week hubby and I took a trip to my hometown, Pittsburgh PA to visit family (Go Steelers!). We all know it can be a struggle to fit in a workout when you are traveling, so I brought along my resistance band to show you how easy it can be to get in a quick travel-friendly workout while on the road. With no fancy equipment, just a resistance band and about 15 minutes of free time I was able to squeeze in some strength training while traveling. Add in a hotel treadmill session or a foot tour of a new city and you have a full body strength and cardio workout. 

Five simple resistance band moves for a full body strength workout. Perform 12 reps of each move and repeat 3 times. 

LUNGE & BICEP CURL 

Place your feet about hip width apart with the resistance band under your forward foot. Step into a back lunge while simultaneously curling the resistance band toward your chest making sure you keep your elbows close to your sides. Repeat on other leg. 

BENT OVER ROW

With your feet slightly wider than hip width step on a resistance band with an overhand grip on the handles. Keep your back straight and pull the handles upward in a rowing motion.

GLUTE KICK BACK

On all fours with your shoulders stacked directly over your wrists hold the resistance band on the ground with both hands while looping it around your back foot. Straighten your leg to kick out your back foot. Repeat on other leg,

HIP ABDUCTION

This is a great one for runners. Traveling or not, fit this exercise into your routine. With your feet slightly wider than hip width, pull the resistance bands in an upward motion while moving your leg out laterally. Repeat on other leg.

UPRIGHT ROW

With your feet slightly wider than hip width step on the resistance band. With an overhand grip pull the handles up until your elbows are even with your shoulders. 

Do you workout when you travel? Do you love the Steelers? Tell me in the comments. 

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Have questions? Leave them in the comments or be a part of my new series "Ask the Trainer" and have your questions answered in a future blog post.

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

TREADMILL BOREDOM BUSTING WORKOUTS: HOW TO MAKE YOUR TREADMILL RUNS NOT SUCK

Welcome to the latest edition of Workout Wednesday! I was going to call this article how to make your treadmill runs fun, but I thought you might question my sanity if I used the words fun and treadmill in the same sentence. Let's just go with How To Make Your Treadmill Runs Not Suck.

I love outdoor running. I never had the kind of love for treadmill running as I do for the outdoors. However, I have to admit there are many good reasons to use the treadmill: They allow you to have strict control over your speed and time, they provide shelter from the weather and a safe environment to run, day or night. They are great for speed work training. The problem is that is that treadmills can be mind-numbingly boring. No one likes to feel like a hamster, going nowhere.

The thing is, you may be going nowhere is terms of physical space, but treadmill runs can help you meet your running goals. If your goal is to run faster, the treadmill can take you places. Here are some boredom busting treadmill workouts that will make the time fly by!

THE ULTIMATE BOREDOM BUSTING TREADMILL WORKOUTS
 

Here are a few ideas for treadmill workouts that beat the boredom. Interval workouts are great for your fitness and can help you mentally get through the workout. By changing up the variables you'll find that the time goes by so quickly you may not even need to cover the console with a towel.

PYRAMID SPEED WORKOUT

1. Walk for five minutes on the treadmill to warm up.
2. Increase your pace to a slow running pace that feels easy and comfortable to you for one minute. 
3. Every minute increase the MPH by .5 on the treadmill until you reach your max running pace.
4. Run for one minute at each .5 increment until you reach your max. You'll know your max when you get there, if you can't keep it up for a minute or if your breathing is really labored, you went too far.
5 Once you reach your max, start moving back down at .5 MPH increment at a time, for one minute, until you reach your slowest running pace again.
6. Repeat 2-3 times.

This is an example of what this workout might look like. Do not arbitrary follow these speeds. This example may be too advanced for some runners and too easy for others. The key is start at your easy pace and advance the speed by .5 mph until you reach your max. It will be different for everyone.

The great thing about this workout is that you can adjust it as your get stronger so that you are always pushing yourself. Adjust your slowest and fastest time to your current fitness level. If this is too slow for you, start at a faster pace and peak at a faster pace. This is a beginner's workout example. If it is too easy or too hard, adjust accordingly.

INTERVAL LADDERS

This is my favorite treadmill workout that I do all the time in the Shredshed. You can do it for 15 minutes or repeat for a full 30 minute workout. Each speed interval gets a little faster and shorter. You should build your speed gradually until you find the right pace for your workouts. Again, I can't stress enough that you should run at your own fitness level and not necessarily the speeds on this workout, it is just an example. Adjust your pace slower or faster according to your current fitness levels. 

1. 3 minutes warm up at a very easy speed

2. 3 minutes at a speed that is challenging, but not so challenging that you can't maintain it for 3 minutes.

3. 2 minutes at a jogging recovery pace.

4. 2 minutes at a speed that is slightly faster than your 3 minute interval.

5. 1 minute at a jogging recovery pace.

6. 1 minute at a faster speed than your 2 minute interval

7. 1 minute at a jogging recovery pace

8. 1 minute at a near max effort

9. walk to recover

STRENGTH AND SPEED WORKOUT

One of my favorite ways to incorporate strength into my running workouts is to mix up treadmill intervals with strength training. Run for 3 minutes then jump off the treadmill to perform one minute of an arm or core strength move in between intervals. Your "work" effort should be an effort that challenges you for three minutes but not so difficult that you can't sustain it for that time. 

Remember that making a treadmill run not suck is mostly about conquering your mind. For me, it is more of a mental battle than a physical one. When I finish a high intensity treadmill run, I usually step off the treadmill and onto cloud nine. It seems like the more I sweat, and the harder I worked, then the more intense the runner's high...and runner's high doesn't suck!

How about you? How do you make your treadmill runs not suck?

Download a PDF of these 3 workouts here!

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Any questions? Ask them in the comments or join the conversation and submit your question to be answered in a future blog post. 

Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

TRY THIS BOSU BALL LOWER BODY TABATA WORKOUT

Hi, friends. Welcome to another edition of Workout Wednesday! Last week I told you about how I was nursing an arm/shoulder injury that is preventing me from lifting any weights or even running. 

I decided that I would focus on what I could do instead of what I couldn't do and return to the basics. While I am on a temporary hiatus from weight lifting and running, I am working on balance and stability which is the foundation of any good workout program, especially for runners. 

I have a (affiliate link) BOSU ball in the ShredShed that has been collecting dust. I've always loved my BOSU ball I just hadn't made the time for it lately in my strength training routine. Now with my arm injury, I have all the time in the world for it. 

I put together this lower body BOSU Tabata-style workout. It is great for runners because it challenges the core, works the glutes and includes some lateral movements. You can complete the whole workout in 25 minutes. Don't have a BOSU? No problem. You can do the workout without one.

I like the Tabata-style workout because you move in a circuit fashion which keeps the heart rate up for a cardio and strength workout all in one. 

TABATA-STYLE

Try downloading a free Tabata app in the app store for an easy free timer. I use a GymBoss timer it makes it so easy to set varying interval times. Here is how it works:

Round 1

Exercise 1: 20 seconds

10 seconds rest

Exercise 2:  20 seconds

10 seconds rest

Exercise 1: 20 seconds

and so on...for four minutes.

Rest for one minute then move on to the next round.

Give it a try and let me know what you think!

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.

BACK TO THE BASICS: RECOVERY AND FOUNDATION BUILDING PLAN

For workout Wednesday I have some bad news to share. I'm not perfect! Gasp! Shocking! I know. 

It happens to the best of us. I got injured. I know I talk a lot about injury prevention for runners here, but this wasn’t a running injury…but it is preventing me from running. If you’ve even been injured, you know it sucks.

I was working really hard on my pushups. I was progressing quickly. I was feeling so great and confident about it that I pushed my progression too quickly. I know better. Slow progression should always be the goal, but I got overconfident and pushed too far. I pulled a muscle.

This is real life and I am far from perfect. I made a mistake by pushing myself too hard but I was ready to take corrective action. After I realized I did some damage I immediately stopped lifting any weights. You don’t get better by pushing through, you get better by resting. After I hurt my arm, I started running more than usual. I still wanted to workout and instead of dwelling on what I couldn’t do, I decided to focus on what I could do. Besides I love to run, I didn’t think twice about it. 

But time had passed and it wasn’t getting any better, in fact, it seemed to be growing worse. My shoulders felt sore and tight all the time and that pain in my arm wasn’t going away. It occurred to me one day after a six mile morning run when I was in a lot of pain that the arm swinging motion from running was making the problem worse. If I was going to get better then I needed to rest it. Really rest it and that means no running. 

I spent about a week feeling sorry myself and not doing anything but my bare minimum goal of 10K steps day (which, by the way, is a lot harder when you don’t run). It's time to get over it. I decided that this is a great opportunity to get back to the basics. 

“I will focus on what I can do, not what I can’t do.”

What does that mean when you can’t lift weights or run? It means focusing on lower body, core exercises, balance, mobility and flexibility. It is a great opportunity to return to the basics and rebuild a strong foundation while my arm and shoulder heels. 

It will be frustrating to eliminate weights even from my lower body exercises. Lifting a water bottle with my left arm hurts so I have to be careful not to put any unnecessary pressure on it. Even holding a weight while performing lunges or squats will be too much. I am mentally prepared that this will feel like a giant physical step backwards, but to stay positive as to how consistent work on the basics will propel me forward in the future.

I am breaking out the BOSU ball to work on balance, foam rolling to work on mobility and flexibility and bodyweight exercises for hip, ab and glute strength. 

Who knows? Maybe this was a good thing. It is forcing me to take a step back and rebuild my foundation. Once my base is strong and balanced again and my arm is fully healed, and I will be in a better position to get stronger than ever. 

Stay positive, right? 

So what does that plan look like? It looks like a lot of exercise plans I have shared with you here, so I thought I would round up my best recovery and foundation building exercises.

FOAM ROLLING

Foam rolling plays an important role in muscle balance, injury prevention, mobility and flexibility.

PREHAB

I will need to regress some of these exercises as to not put any pressure on my arm or shoulders, but many of these will work in my recovery plan. Back to the basics of clam shells, hip raises and glute bridges for me.

LOWER BODY STRENGTH

There is always benefit in working on lower body strength and this is a great opportunity for me to focus on balance and unilateral strength since heavy weights are not an option.

CARDIO

Since running is not an option, I will continue to walk on the streets with hubby, but will also work on treadmill hills to increase the intensity of my walks. I think I should be able to do it without much arm motion. I will let you know how it goes. 

I know I can't push recovery any more than I could push progression, but I am hoping to be able to run again by the end of September. I am running the rock 'n' roll half marathon in Vegas in November and I will need the time to get back up to speed with my training. We'll see how it goes.

Next week for workout Wednesday, I will break out the BOSU ball to show you some fantastic effective balance and stability exercises. Despite my injury, I am looking forward to rebuilding and coming back stronger than ever. 

Have you ever felt my pain? Wish me well in the comments. Stay tuned next week for some fun on the BOSU ball.

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Coach Lea

I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help. 

While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program.