Indoor Speed Work Week 3 – Everybody’s Weeking for the Workend

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 the following set 200 meter, 400 m, 600m or 1 lap, 2 laps and 3 laps (on a 200m track). After each interval 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 first session we will take a 5 minute easy jog around the track. Once fully recovered we start session 2, which is the reverse of session 1. 600m, 400m,  200m.  The final 200m/1 lap should be your best effort.

200m 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.

Times are based on a 200m lap. We will have the pace chart for the different laps of CGC at the workout to be more precise.

Race Time    Avg Pace           200m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       1:16                                 10:15 min/mi

30-35 min:  5:50 min/km –      1:10                                   9:23 min/mi

27-30 min:  5:18 min/km –       1:04                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       0:58                                      7:10 min/mi

21-23 min:  4:05 min/km –      0:49                                      6:34 min/mi

20 min:       3:45 min/km –      0:45                                       6:02 min/mi

19 min:       3:35 min/km –      0:43                                        5:46 min/mi

18 min:       3:25 min/km –     0:41                                         5:29 min/mi

Cool down is a 10 min easy jog.