Since 2013 was a big year in running for me, it was only fitting that my last workout for the year was a run workout. Increasing my speed is something I want to focus on in 2014, so I decided to do an end of 2013 track workout to close out the year on a high running note.
I’ll be honest, for a brief moment I toyed with the idea of running 13 miles to say goodbye to ’13, but since I haven’t run 13 miles consecutively since May, I figured that wasn’t the best idea. So to the track it was!
This track workout is a ladder workout with two fast 200 meter sprints at the end. Given the fact that I had just done roughly 100+ squats at crossfit the day before, my legs were definitely feeling this!
This workout is perfect for a track, treadmill, or even just outside your front door! That’s the beauty about speed work; it can be done just about anywhere.
I covered a little over 5 miles doing this workout with an average 8:10 pace. Even with the recovery intervals, this workout definitely keeps you moving!
Cheers to a great year of running and even more great runs in 2014!
That’s a pretty intense workout. How do you keep yourself sprinting? Do you keep time and try to match that time every round?
The garmin actually has lap settings so you can set it to 400 meters if you want, or 1 lap around the track is 400. I try to keep the sprints in the low 8s/7s and then recovery in the 9s so I can pick it up again. You must come to the track one day!