Speed workouts can be difficult for many of us and, if we have to do it alone, that makes it especially hard. It is common to live far enough away from a track that it’s inconvenient to get there. Add in driving to the track to get started and, well, that’s enough negatives to keep a lot of us from ever doing anything related to speed.
In spite of how hard they are I almost always feel good after a speed workout. Fortunately, I have discovered a way of omitting the track and still including speed in my weekly training. My method allows those love/hate type speed workouts when I just can’t face dealing with the track, for whatever reason. Here’s the plan
Equipment needed: 1 digital watch with a stop watch button on it
Also needed: 1 written track workout
Your track workout would be related to what you are training for, be it a 5K, 10K, half or full marathon. If you’re just on maintenance right now and know how beneficial it is to do speed workouts, I’ve got a great general workout for you. Please E-mail me.
Details…
The premise is that 2 minutes of hard running equals approximately one hard lap around the track for many of us. If we’re elite runners that needs to be cut in half but heck, they don’t need me writing their workouts, do they?
Track workouts are usually written something like” 2 X 400 hard, 1 lap easy, repeat 6 times”. OK, so using the 2 minutes in exchange for one lap (400) I do my “track” workouts wherever I want. With the workout describe above, I would run 2 X 2 minutes hard or 4 minutes hard – REALLY HARD, then run easy for 2 minutes (1 lap easy) then repeat that workout 6 times. Simple enough?
Using time as the measurement instead of 400 meters gives me the leeway and freedom to get in a hard workout anywhere! This is great for traveling or whatever keeps me from getting to the oval circuit. Add a 5 – 10 minute warm-up, 5 minute cool-down and some stretches and you’ve gotten in a tough, speed workout wherever you happen to be.
The end of a speed training workout brings an incredible sense of accomplishment. I always feel good that I did the workout and give myself a lot of points for following through. Try the time method for your next one. I think you’ll like it, no matter where you’re running.
Stephanie Atwood is coach of a women’s fitness team in the Bay Area. A teacher and trainer at heart, she is currently certified as a personal trainer with AAAI/ISM and consults on sports nutrition. Stephanie’s undergraduate degree was in “experiential education” and her M.A.in cross cultural business communications. Atwood is completing a book on women’s fitness. Presently, Ms. Atwood is a Master’s Runner and runs or walks almost every day. When we’re moving, we’re getting fit. It doesn’t matter how fast we’re doing it!”
Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk at [http://www.TheWeeklyPepTalk.com] and hosts the blog http://www.altbgo.blogspot.com This article, and many more are available for free reproduction if author is credited and links to the websites are kept intact. Thank you!
