Workouts

Treadmill

Track Workout 1

This workout can be done outdoors, but I actually prefer doing it on a treadmill. Using the treadmill helps me to keep, since I can control the speed. It starts with a 1/2 mile warm-up, followed by 6 X 800′s and then a cool down. My goal with this workout is to push myself to a little bit of a faster pace to help me increase my speed.

2 lap warm up, 6 X’s 800M, 2 lap warm down, 1 lap rest

• 0.50 miles @ 6.2 mph (9:30 pace)
• 0.25 miles @ 7.1 mph (8:30 pace)
• 0.25 miles @ 6.3 mph
• 0.25 miles @ 7.2 mph
• 0.25 miles @ 6.3 mph
• 0.25 miles @ 7.3 mph
• 0.25 miles @ 6.3 mph
• 0.25 miles @ 7.3 mph
• 0.25 miles @ 6.4 mph
• 0.25 miles @ 7.3 mph
• 0.25 miles @ 6.4 mph
• 0.25 miles @ 7.3 mph
• 0.25 miles @ 6.4 mph
• 0.50 miles @ 6.2 mph
• 0.25 miles @ 3.3 mph

Total: 4.25 miles in 43:50

Track Workout 2

Again, this can be done outdoors, but I’ve used it on the treadmill. This workout helps to build endurance since and still increase speed.

2 lap warm up, 4 X’s 800M, 2 lap warm down, 1 lap rest

• 0.50 miles @ 6.2 mph
• 0.50 miles @ 7.0 mph
• 0.25 miles @ 6.3 mph
• 0.50 miles @ 7.1 mph
• 0.25 miles @ 6.3 mph
• 0.50 miles @ 7.2 mph
• 0.50 miles @ 6.3 mph
• 0.25 miles @ 3.3 mph

Total: 3.25 miles in 34:00