This session combines track and tempo interval training, ideal for building endurance and enhancing pace control.
A light jog to prepare your body for the workout ahead.
Start with a gentle jog around the track.
Perform dynamic stretches like leg swings, high knees, and butt kicks.
Alternating between tempo pace runs and rest periods.
Run at a comfortably hard pace for 5 minutes.
Rest by walking or slow jogging for 2 minutes.
Gradually bring your heart rate down post-workout.
Jog lightly to gradually lower your heart rate.
Perform static stretches focusing on your legs and lower back.
This workout effectively combines tempo running and interval training, providing a balanced approach to speed and endurance enhancement. Tempo intervals help runners improve their lactate threshold, making it easier to maintain a higher speed for longer periods. By incorporating periods of rest and recovery, the body adapts to the increased demand for oxygen and energy, contributing to overall cardiovascular fitness and muscular resilience.
Moreover, running on a track offers the unique advantage of improved running form and mechanics, owing to the even and flat surface. This enhanced running efficiency is crucial for long-distance running and racing. Ultimately, this session not only enhances endurance and speed but also aids in better running economy and reduces the risk of injury over time.
This session is suitable for intermediate to advanced runners who are looking to improve their lactate threshold and overall endurance. It may be too challenging for beginners due to the longer duration and intensity of the tempo intervals. Beginners could modify the session by reducing the interval duration or opting for a slower pace during the tempo segments.
To get the most out of this session, ensure you're adequately hydrated and fueled before starting, as this workout is energy-demanding. Focus on maintaining a consistent tempo pace during the intervals—a pace that feels "comfortably hard." Consistent pacing aids in better endurance and threshold development. Also, ensure you're running on a proper track to take advantage of the even surface, which aids in better pacing and running form. During rest periods, keep moving at a slow jog or walk to prevent cooling down too much before the next interval.