on November 17, 2009 by JT in Training, Comments (0)
Try A Track Workout
With all the 10k, half marathon and marathon training I’ve done, I realized that the Turkey Trot 5K I’m doing in a few weeks will be my FIRST 5K EVER.
Color me baffled. A friend of mine who is a speed demon and soon-to-be Boston Qualifier, Kerrie, shared one of her favorite track workouts with me to prep for this race. I figured it would be helpful to share in case anyone in my situation (distance runner newly training for speed) wanted to check it out.
THE WORKOUT
This is a compound set, or pyramid, of 3 miles and should help get a feel for a shorter run as well as give some confidence going into shorter distances. Make sure you use the Garmin and turn off the autolap feature. If you aren’t familiar with a track 400 meters = 1 lap on the inside lane. Have fun!
2 x 400/800/2400/800/400 Meter Compound Sets
*Run 400 meters at mile pace, 800 meters at 5K pace, 2400 at goal marathon pace (GMP – can use 1/2 marathon pace).
Begin increasing pace again with 800 meters at 5K pace, + 400 at mile pace. Take no recovery between the components of the set. Recover between each compound set with 3 minutes of passive rest.
That’s it!
As I was skimming the directions, my eyes hit the 2400 part of the set and my legs twitched a little. I’ll do this once a week before the 5k. If anything, I know I’ll get a soul hurting workout once a week before the race! Now just need to find a track…
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