Tag Archives: speedwork

Track Ladder Workout

This week of training involved three crossfit workouts, some solid morning runs, and a new track ladder workout which kicked my butt.

Track Ladder Workout CDMLast time I visited the track I kept it simple with a straight set of 5×400 meter sprints, but this time I wanted to change it up a bit by creating a little track ladder workout.  This workout was an ascending and descending sprint ladder with jogging recovery intervals in between.  It’s a good workout if you are a beginner to the track (like I am), and want a simple ladder workout that’s easy to follow.

The first half of the ladder includes a longer recovery time in between sprints, and the second half includes a shorter recovery time.  This workout covers about 6 miles total, but you can adjust your sprint distances and recovery times as needed.  It’s also a great way to see what an 800 meter sprint is like (spoiler alert: it’s hard!)

Track Ladder Workout Pin

Here’s this week by the numbers:

Monday: 4.25 miles @ 9:02 pace

Tuesday: Crossfit

Wednesday: 5.5 miles @ 9:18 pace

Thursday: Crossfit

Friday: Crossfit + 1 mile run @ 7:43 pace

Saturday: Ladder Workout @ 8:12 pace

Sunday: Rest

It’s Turkey Trot week!  Who else is running?


Easy Track Workout

Another week of 10K training is in the books!  If you missed week 1 be sure to check it out here.  This week was a little different as I finally decided to put my big girl pants on and take on some speedwork on the track.  I wanted to keep it simple, so I came up with an Easy Track Workout.

CDM trackWhen it comes to track workouts, the main workout that comes to everyone’s mind is the famous Yasso 800’s, which are supposed to help predict your marathon finish time.  Since it was my first time visiting the track, and the first time doing some legit speedwork in a LONG time, I decided to simplify it a bit and see how I did.

Easy Track WorkoutThe first sprint wasn’t too bad.  At one point I looked over to the Englishman and said “we’re going a 6:29 pace!” which has never happened before in my life.  Before I knew it we had crossed the line on the track and started jogging.

The second sprint wasn’t terrible but I could definitely feel my lungs burning.  Thank god it’s only 400 meters.

The third sprint: why did I decide to do five of these again?

On the fourth sprint I worked on increasing my stride which helped tremendously.

And then there was the fifth and final sprint.  By this point I was convinced I was going to pass out or puke.  Thankfully I did neither.

Then there was a sweet recovery jog and a nice cool down walk.

Since this was my first time doing a track workout I didn’t get my splits but we managed to cover 5 miles in 42 minutes which is roughly a 8:30 pace.

This workout was definitely challenging but I can see how speedwork is beneficial and critical to increasing speed and stamina.  While I don’t think I’m quite ready for Yasso 800’s yet, I definitely am ready to have speedwork a part of my weekly routine.

In addition to speedwork, I also got some solid runs in this week, including one with Karla from Foodologie!

10K Training Week 2: November 3-10

Sunday: 3.1 miles @ 8:26 pace

Monday: 3.1 miles @ 8:53 pace

Tuesday: Crossfit

Wednesday: 5 miles @ 9:43 pace

Thursday: Crossfit

Friday: Crossfit

Saturday: 5×400 meter sprint track workout @ 8:30 pace

Sunday: REST