Speed Work on the Track

Not So Perfect Life Track Work

It’s only 10 days until the Madison Mini Half Marathon and yes, I’m still doing speed work. Hey, I have to burn off those vanilla scones somehow! ¬†Speed work really helps me when I do it consistently and not over exert myself. Too much can cause calve/ hip flexor problems, too little can make you a slow poke. Yesterday¬†I did my last long series of speed work before the race. Next week I have one small set, I like to think of it as reminding my legs they can move really fast so its fresh on their minds.

1 mile warm up

6 * 800 M sprints at 10K pace

1/4 mile jog in between each sprint

1 mile cool down

While I admit I only got 5 of the 6 sprints in during this weeks speed work I still got a really good workout. It ends up being a great test for your endurance and helps your legs learn to power and push through in those last final miles.

I did this workout with my best running buddy Amanda at the East River Track on the lower east side of Manhattan. I love working out there in the warmer months. It is usually breezy on hot days and you have great views of the Manhattan bridge and water. For some reason to me it feels so unlike being in a big city, probably because there are no sky rises in view from the park.

Do you do speed work on a track? How do you feel about doing speed work the week of a big race?

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About rebacox

Pseudo athlete and vegan, learning to love all the imperfections in life. Follow me in my journey, training for races (a half marathon in all 50 states to be exact) and my adventures in the kitchen!
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7 Responses to Speed Work on the Track

  1. Nice workout! This is the first training cycle that I’m incorporating speed work. I tend to just pick landmarks then I run faster to the next one. I haven’t done any speedwork on a track yet, but I’d like to :)
    Em @ Love A Latte recently posted…200 Miles, Pasta & PupsMy Profile

  2. Good job!! and ha i love this line: “Too much can cause calve/ hip flexor problems, too little can make you a slow poke. ” so true, such is life. its all about balance :)
    Charlotte @ Commitness to Fitness recently posted…Top 8 Signs You’re an Introverted ExerciserMy Profile

  3. I’ve been hitting the track once a week to try and improve my speed work. I’m hoping my running pace will improve if I keep hitting the track.

  4. Sounds like a great workout!! You have motivated me :)
    Ashley @ Wishes and Dishes recently posted…Mexican Frozen Hot ChocolateMy Profile

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