Easy Interval Workout You Can Do Anywhere

You don't need a track to get an interval workout in. While tracks are helpful because of the markers, you’ll gain just as much cardio benefit by adding speed into your training regardless of the location. No matter where you are, you can do your speed work and get in the benefits of an interval workout.

When we can’t make it to the track, we rotate between the following types of speed workouts: 1:1 repeats (these are great for 800 replacements); 1:2 repeats (great for faster interval work, such as 200 or 400s) and pyramids (build up and then go back down). Use any combination of minutes, for example, the 1:1 repeats would be 1 min fast, 1 min off (slow run/jog) or for the pyramid, 30s, 60s, 90s, 60s, 30s.

Friday Fun at the Track!

We hit the track this morning with our client (and friend!), Jaema. It was kinda rainy and it was 7am. What happened? We kicked some butt! It was Jaema's first time running an interval set on the track. She's training for lululemon's SeaWheeze Half Marathon in August. We chose this track workout based on where she's at with her training.

Track workouts are a great way to increase your speed, learn proper pacing and build stamina. Today we did a pyramid set: 400, 800, 1200, 800, 400. We aimed for consistent splits. A pyramid track workout is a great way to test your ability to run on tired legs and figure out your pacing for different distances.

Remember, always warm up and cool down with at least a mile. Perform a few dynamic stretches before running your track workout and finish up with some static stretches and a few core exercises.