Adding Track Workouts

I’ve been doing a lot of workouts lately.  While Thinking out loud, track workouts is something fairly new to me, and it is taking my body time to adjust too.  Doing speed workouts is something I’ve neglected for a while, so I am excited to reap the benefits.

My History: Three years ago my weekly training cycle consisted of a tempo run and race.   It worked well for me, and I was in the best shape of my life.  In fact, I Pred in everything!  With a lot of goal and life changes, I neglected speed and ran easy.  After a few injuries and regression in my running, I realized my current training was not working out.   

So in July, I decided to try something new but also terrifying: The Track!

Adding Track Workouts

I work at a running store, and I always hear about the benefits of track workouts but yet could not force them into my training.

Why not?  I’m not sure.  

Did I fear injury?  Did I fear failure?  Well, to be honest, my previous training was failing me anyways…

Before July, I had only been to the track a handful of times.  I had done a few mile repeats but never anything significant on the track.  After a few weeks of going to the track once a week, something magical happened…I began to like going!  Speed workouts have quickly become my favorite workout of the week!

While I haven’t seen the improvement I would like, I have slowly started to see improvement.  Now on my worst race days (which have been more frequent due to life), I’m now running faster than my best days earlier in the year. So I see progress but know it will take a lot of consistency to see more progress, though.

Here are some great articles with more speed workouts.
3 Speed Workouts for Beginners
4 Fun Speed Workouts

Here are some workouts I’ve done over the course of the last three months: 

12x400s with 1:30 rest, similarly 16x400s with 1 min rest

3x1mile repeats, 4×1 mile repeats

2×800, 2×600, 2×400, 2×200,2×400

2×2 miles with two mins rest

What’s my favorite workout? 

I like to keep it simple.  I must admit my favorite workouts are 400s.  They are simple, easy and straight to the point. I can easily reflect and see progression or even regression.

The other factor that has been helping my speed work is my Garmin 220.  I can program all my workouts because I can set the distance I want and the rest period.  The watch will beep and keep everything together for me. There is no hiding or “extra rest”…I do believe it was the best purchase I’ve made for my personal running in a while.

I plan to keep doing speed work and racing through the fall. I enjoy my current method, and I’m in the best spot mentally I’ve been in a few years. Like I said on Sunday, my only problem now is finding a track to use during the school year.

Question for you: What is your favorite speed or track workout?

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Author: Hollie

Posts are written and maintained by Hollie. I'm just runner who is blogging her way through internet life. If you see me in the real world, you might be dreaming. If you have any questions or concerns, please don't hesitate to email me at fueledbyLOLZ@gmail.com

19 thoughts on “Adding Track Workouts”

  1. I’m glad you’re loving the track! I haven’t been super consistent but I always love it afterwards. I’m also a big fan of 400s, they’re over so fast! Or ladders, to keep it interesting.

  2. I don’t love track workouts because I did so many of them in school. BUT you do feel so accomplished afterwards! I’m glad you’re enjoying track workouts and that you’re slowly seeing progress 🙂

  3. I agree, the track is terrifying! I avoid it unless I am with friends. My favorite track workout though is probably 16 by 400. I figure I can survive anything if its only one lap per interval, ha!

  4. I think the last time I was on a track was back when I was in high school. Eep. It’s definitely a little intimidating to think about running on one, but I’m glad that you bit the bullet and are seeing progress as a result! That’s always encouraging 😀

  5. ohhh i love going to the track! i am not a fast runner by any means, but i FEEL fast after a track workout, and it does help me overall. i should get back into it, but my track night is on the same night as my soccer games!

  6. track work and i have a love hate relationship i love they help me get better but i hate doing them because they are hard!! I like the 400’s or 800’s. they are challenging and you can see the progress, anything less i dont feel like it does anything, anything more and its almost too challenging.

  7. So glad you are loving the track. It’s intimidating, and I always get nervous for speed work days but I usually leave feeling fantastic!!

  8. It looks like the track workouts have been working for you and there’s no doubt that you’ll hit faster paces in races soon. It’s been hot lately and you’ve raced a lot on tired legs, as well as having life stresses. But you are doing great and you’ll get it- you’re getting faster over time and that’s what counts :). One of my friends has that watch and loves how she can program our workout into it and do it without extra rest and know the splits for the intervals, etc!

    I love the track too. A bunch of us started doing speedwork at the beginning of the summer and we do a different workout each week. Usually, our total of “hard running” is 3 miles with a 1 mile warmup and 1 mile cooldown. Most of us were just training for 5Ks, since it was so hot, so this was enough.

    My favorite speed workouts for the summer were 12 x 400 and 24 x 200. We took standing rest between each so we could towel off and get a sip of water. Now that it’s cooling down, and because most of us are planning for longer races, we are doing jog recoveries. Having someone there to run it with me and keep me accountable has been great too.

  9. 400s! Which I have always hated until this summer. Now I want more.

    I have yet to be brave enough to actually run them on a track. Why is that so scary? But my garmin keeps me going on the boardwalk.

  10. I did a lot of 400s and 600s during the tri season. I don’t mind 400s because they’re short and over relatively quickly. Those 600s, though … that extra 200m is brutal when holding your 400m pace!

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