Level up the competition with this fun track workout

If you are tired of doing speed workouts on the roads, running on a track can be a great way to switch things up and improve your turnover. The surface is also easier on your muscles and joints than pounding the pavement or concrete sidewalks, and is a great starting point for runners who are returning to running after an injury. The track is also great for measuring distance, which is essential in this fun 200/200 fartlek workout.

The workout

10 to 20 laps (on a 400m track) of 200m @ 5K pace, 200m jog rest

This workout is curated for a runner who is training for a 5K or 10K, helping them get familiar with their race pace on shorter rest. If you are training for a half or full marathon, you can still do this workout, but you might want to add 5 to 15 more reps. Also, keep a tally so you don’t lose count of how many reps you completed. 

The purpose of this workout is to get your legs moving and train your aerobic endurance–so you have that extra gear when you need it in your next race.

If you are training to break 25 minutes for 5K, run each 200m rep around one minute and give yourself 1:45 to two minutes for the 200m jog. A speed workout like this can be as hard as you want to make it. If the pace feels too easy, increase your jog rest pace. 

posted Wednesday April 12th
by Running Magazine