We’re continuing our weekly workout series with another great speed endurance workout. If you’ve followed the past two track workouts, you are now familiar with running on the track—so it’s time to step up to the next level! Rather than focusing on sheer speed, running longer intervals such a 1000m (1K) on the track will build your endurance and teach you how to hold a faster pace for longer.
- Warm up with 1600 meters (4 laps) of easy running
- 5 x 1000M (2.5 laps), starting at 10K pace and working down to 5K pace with 400M easy running in between each interval
- Cool down with 400M (1 lap) of easy running
The longer repeats on the track focus on pacing, teaching you to control pace at the start and then finish strong. Don’t think too far ahead in this workout – focus on the interval you are in.
Begin with a short warm up of 4 laps (1600 m) around the track at a comfortable, easy pace. Pause and perform any drills or dynamic stretches such as high knees or butt kicks, and then begin the workout. The workout involves 5 repeats of of 1000 meters (2.5 laps) starting at a hard but controlled pace—approximately your 10K race effort. With each repeat, try to finish a couple seconds faster, until you work down to running the final repeat at your 5K race effort.
5K race effort is approximately 2 minutes per mile faster than your normal easy run pace. If you have recently raced a 5K, use your time from that race. To determine your 10K race pace, simply add about 15 seconds to your 5K pace. Run the 400m recovery jogs slow enough that your breathing returns to normal.