I am doing my first track workout since quite a while ago tomorrow, I have been doing only tempo runs for my speedwork thus far. I want to get in like 6 miles of total work, so I was thinking like one mile warmup, 8x800 at 90-95% HR with full recovery, and a mile cool down. Is that too much? And is it a good workout to do? Any suggestions would be appreciated.
what kind of event are you gearing up for? thats going to make a big difference in the type of workout you should be doing
Yes, it’s probably too much. I try and limit my speedwork to 3 hard miles of work, because this helps me to recover for a tempo run later in the week. However, if you’re young (< 30) and/or logging miles north of 50+ per week, doing 4+ miles of speedwork like your 8x800 may be acceptable. Ideally, before hitting the track you’ve already established a decent running base and introduced hills into your training. I like to start track workouts early in the season with something short like 400’s. My initital track workout(s) is typically 8x400 w/ 200 jog recovery. I gradually increase the interval distance over time and introduce ladders once acclimated to the speed workouts. My weekly approach is typically one speed workout on the track, one tempo or progression run, a long run on the weekend, and 2-3 easy runs. I typically average 30-35 miles/week. For what’s its worth, I run sub 17 open 5k’s in my mid 40’s and a minute slower in sprint tri’s using this approach.
I’d recommend running based off of pace or RPE for intervals that short. For an 800 HR isn’t going to tell you a whole lot esp with full recoveries.
Daniels running formula is a good resource for planning such workouts.
Daniels running formula is a good resource for planning such workouts.
x2. Get this book. Worth its weight in gold.
I did a 2x200,2x400,2x800,2x400,2x200 tonight and I enjoy this particular workout. I believe it helps my leg turnover which has significantly helped me on my longer tempo runs and my pace coming off the bike.
I am doing my first track workout since quite a while ago tomorrow, I have been doing only tempo runs for my speedwork thus far. I want to get in like 6 miles of total work, so I was thinking like one mile warmup, 8x800 at 90-95% HR with full recovery, and a mile cool down. Is that too much? And is it a good workout to do? Any suggestions would be appreciated.
1600’s, 1200’s, 1000’s and 800’s are gonna be the sweet spot.
Also, a one mile warmup might not be enough. I like to have at least 2 before my track workouts.
Like others have said, NO HR! It just doesn’t work for stuff like this.
Here are some ideas for workouts but what you should understand is that unless you are only doing 200’s, pretty much anything will make you faster for 99% of the ST population: (modify for whatever mileage you may want.)
16-20x400 @ 5k pace w/ 1min recovery. Each week recovery was a little less until 20 with 30sec rest. (This was my bread and butter this last season)
200, 400, 600, 800, 1000, 1600, 1000, 800, 400, 200 (This isn’t really triathlon specific, but more of a “runner’s workout”
The most beneficial track workouts for tri’s I believe are along the lines of this death workout that I love for some reason: 800, 1600, 1200, 2400, 1200, 1600, 800 (I think it combines lots of time at pace but still some speed there…
One min full recovery on those 400’s? Or one min recovery jog?
I do active recovery 1/2 the length of the interval. So I’d jog 200m between my 400m. I find it works out to be about equal time of my interval.