Slippery conditions outdoors makes the indoor track all sorts of nice. For those that aren’t joining the formal session, you can use this workout as you see fit.
The main focus is on form, which we achieve by running fast.
10 min light jog. At the end of the light jog feel free to add 2 strides of 10-15 seconds (short sprints).
After the jog you can perform your movement activation drills. 5 squats, 5 step back lunges, 5 side step squats (per side), marching drill with hop.
After warmup we start with 4×400 meter repeats or 2 laps (for many tracks this may end up being more than 400m so take that into account). After each 400 you will do a light 200m/1 lap jog. Try not to let your heart rate drop too much between intervals as this will be more beneficial overall.
Following the 400m repeats we will take a 5 minute easy jog around the track. Once fully recovered we start session 2, 4×200 meter repeats or 1 lap repeats on the track. 200 meter repeats are done at best effort. This isn’t a sprint all out run, but should be hard and fast and leave you tired at the end of each. Recover with a full lap before tackling the next one.
400m paces are based on 5km race pace. Please choose what you consider to be your current 5 km race pace (not necessarily your all time best). This would ideally be within the last few months or else add 1 min to your last race time. If you are on the cusp and have not raced in a long time, round up. If you don’t have the ability to judge pace indoors, try to aim for a speed that is fast but sustainable for the whole interval. It should be hard but achievable, this is not a sprint.
Race Time Avg Pace 400m Target Time Avg Pace in Min/Mile
35 min+: 6:23 min/km – 2:33 10:15 min/mi
30-35 min: 5:50 min/km – 2:20 9:23 min/mi
27-30 min: 5:18 min/km – 2:07 8:30 min/mi
25-27 min: 4:53 min/km – 1:57 7:50 min/mi
23-25 min: 4:27 min/km – 1:47 7:10 min/mi
21-23 min: 4:05 min/km – 1:38 6:34 min/mi
20 min: 3:45 min/km – 1:30 6:02 min/mi
19 min: 3:35 min/km – 1:26 5:46 min/mi
18 min: 3:25 min/km – 1:22 5:29 min/mi
Cool down is a 10 min easy jog.