Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, and Sarah at Creating Better Tomorrow to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
This has been my first season consistently doing an organized track workout every week–and it’s made a huge difference in my speed and running efficiency.Â
In fact, if you’re reading this Wednesday morning, I’m in the process of running 20 miles and my weekly track workouts have even helped me be efficient with my long runs.
Too often I hear people express they are either intimidated by the track or not fast enough, so I’ve compiled tips to make sure everyone has the chance to experience a track workout.
Speed is subjective
There are no speed requirements for the track. Each individual runner attends with their own pacing and goals. A 6 minute miler and a 10 minute miler each have their own ‘speed’ they will be working on.
Realistic goals
It might be hard to know what realistic goals are for each workout–especially the first time–so calculators (like this one) can be helpful in determining realistic goals for each distance. To use this calculator, just input your target goal time for a race distance. For example, I’m looking to run close to a 21 minute 5k (I’m having trouble getting there), so based on that I get target interval paces for typical track distances. (I fall off as distances get longer)
Input a time from a recent race to just get started and take it from there!
Know the workout
Its nice to know what your walking in to! A 5k and a marathon necessitate totally different mind-sets and preparation. Track workouts are the same–400 repeats are much different than mile repeats.
Try the ‘It Only Gets Easier’ Track Workout!
Pace buddy
This one is tricky, because speed is personal and its really tough to find someone who has the exact same speed and goals–but it could happen! Take the time to talk to people and see if you can buddy up with a like-minded (and like-speeded!) runner.
If that can’t happen, just start running. You might find yourself always near the same person or group of people. Start to use them as ‘markers’ to keep yourself in check.
Don’t quit
Track workouts are supposed to be hard. They are supposed to push you to your limits. Challenge you and motivate you to be better. But results are not immediate. Stick with it and keep moving forward setting new goals.
Track workouts are such an important part of an effective running plan. Keep these tips in mind to burn it up at your next (or first!) track workout!
Have you been hitting the track?
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
Also linking up with Jill Conyers for Fitness Friday!
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we have a local HS track so close to our house i NEED to make a point to start using it but thinking that might wait til the boys are in school ( all schools pre – 12 are in same block!) i can run after drop off/pick up!
sarah@creatingbettertomorrow recently posted…Squat Circuit
Perfect! I’m sooo happy I was able to make the workouts this season.
I love speed workouts but haven’t gone to the track in a long time but I really want to and this is making me want to even more!!! Great tips 🙂
Annmarie recently posted…DVRT: No Crunch Ways To Work Your Core
Thanks! It really is a great workout every time!
I’ve been incorporating track style workouts (although I do them on a treadmill) for the past two years– and oh my, the difference it has made! Thanks for these tips 🙂 Today was mile repeats for me!
Amanda recently posted…Workout Wednesday – 16 Minute Total Body Circuit
I definitely need more mile repeats…I die out the longer the distance.
I hate track workouts but I know they would really make a difference in my running. Hope your 20 mile run went well! Thanks for the link up
Deborah @ Confessions of a Mother Runner recently posted…My First Client!~ The Husband Project
Lol, it’s over so yeah, it went well! Thanks! 🙂
Great tips. Track workouts are my favorite but I do like to know in advance what is in store. It takes time to get my head around the agony to come!
Marcia recently posted…No Time to Workout?
Exactly! Thanks for reading!
We have been incorporating a lot more running lately into our training. Last night was 200 meter repeats until I thought my legs were going to fall off! Haha! I’m going to play with that calculator right now as we have a competition coming up with a one mile run. (I realize for runners that is no big deal, but I’m a gimpy looking turtle when I run!) Thanks for sharing!
Angie recently posted…A rant. Death to Toned and Bulky!
Glad you enjoyed it! The calculator is really helpful in determining pacing across distances!
Great tips! I started doing track work for the first time for my spring marathon. I dreaded it at first but now look forward to it once I saw improvements in my times and, endurance and speed. I follow the Run Less Run Faster program and their app sets the pace for you for track works based on your goals.
Christine recently posted…Can You Do This {Playlist}
LOVE Run Less Run Faster…it’s what I base all of my training plans off of!
I do speed work as part of my training, but I’ve never done any of it on a track. It scares me a bit, but I know it helps you become a stronger runner!
Janelle @ Run With No Regrets recently posted…City Fit Girls FitRetreat 2015
Try it, you’ll love it!
Awesome tips for my favorite type of training run. #tracklove
jill conyers recently posted…Strength Training Systems
Thanks!
I absolutely love the track. Sadly I haven’t been able to get out there a lot this season because of childcare issues, but hopefully once school starts again I can hit it up again!
I’m very lucky my husband has sacrificed himself so I could do the track workouts this year! The kids play on the grass with all the other kids while we run…it’s a great group! Hope you get out there soon!
Yes, buddy always push me to go faster!
Abby @ BackAtSquareZero recently posted…Why Run with a Buddy?
It definitely helps to have buddies!