Interval Training on the Track

In honor of the Boston Marathon today (April 16th)...I wanted to post a workout that is strictly running.  It is similar to the HIIT workout I posted a few weeks ago, however it's geared more toward the endurance athlete (5k, 10k, 1/2-Marathon or full Marathon).  I have included a beginner, intermediate and advanced/elite workout format.  This workout will challenge you to keep your pace.  Right when your brain says 'You Can't', make your body say, 'I Will!' 

I did this workout this AM and it was perfect for a shorter mileage day, and the speed felt great.  I have a marathon in less than 3 weeks so I am moving toward decreasing the volume and increasing the intensity for these last few weeks...after months of high mileage! 

http://www.examiner.com/running-in-baltimore/speed-workout-two-mile-time-trial

Find a track and get your shoes on!  This one will make you sweat!

Interval Track Workout

WARM UP:  2 mile run.  If you are a beginner, you can do a 1 mile warm up, but just make sure you're sweating and your legs have adjusted to running.

WORKOUT:
4 x 800m runs (1 minute rest between 800's...more if you're just beginning) 
Pace for 800's--Beginners: 8 minutes/mile+; Intermediate: 7 minute/mile range; Advanced 6:20's or faster.

4 x 400m runs (30 second rest between 400's...more if you're just beginning)
Pace for 400's--Beginners: 8 minutes/mile+; Intermediate: 6:40-5:50 minute/mile range; Advanced 5:50's or faster.

2 MINUTE REST

2 x 800m runs (1 minute rest between 800's...more if you're just beginning) 
Pace for 800's--Beginners: 8 minutes/mile+; Intermediate: 7 minute/mile range; Advanced 6:20's or faster.


2 x 400m runs (30 second rest between 400's...more if you're just beginning)
Pace for 400's--Beginners: 8 minutes/mile+; Intermediate: 6:40-5:50 minute/mile range; Advanced 5:50's or faster.

Cool Down (1/2 to 2 miles, depending on your level of fitness)

DONE!

Alternatively, this type of interval training can be done in a gym, pool, rowing machine, or even for an outdoor (or indoor) climber.  If you choose to do an interval workout that doesn't involve running, please reduce the distance accordingly.  Time is another good way to do non-traditional intervals.  The average person does an 800m run in ~3 to 5.5 minutes.  If you have additional questions about non-traditional intervals, please feel free to contact me personally.