I Hate Love My Speed Workout!
Going to the track and running a speed workout is one of the things that defines us as runners. Next to distance runs, track intervals are probably one of the most popular workouts that a runner takes part in. After all, once we pass the beginner phase of running, most of us want to “get faster.” And of course, it works. Running 400-800 meter intervals improves your race times, especially at the 5k and 10k distance.
This post is sponsored by adidas. All opinions (and the workouts) are my own.
There are some drawbacks to track intervals, though.
- Intervals can get boring. Going around and around in circles is certainly not the most interesting workout in the world. Even if you’re traveling really fast.
- Unless you’re a track athlete, your race will be on the road (or trails). It is called specificity. If you are going to race on a road or on trails, taking your speed work off the track is more specific to your goals.
- Running in circles is hard on your body. Running around in circles is basically like running with one leg shorter than the other, and that can increase the risk of injury. Even if you turn around halfway through your workout, you’re not really balancing out, you’re exposing your other leg to the same risk.
Most of us, unless we are absolute beginners to speed work, or at an elite level of talent, will be better served to take our speed work off the track and onto the road, trails, or hills. Speed work on the road is more adaptable to racing on the road, where you have random turns, inclines, and surfaces.
I’m wearing adidas running shoes.
Running in circles can get boring! Take your training off the track and onto the road with this fun speed workout! #runningClick To Tweet
If you’re training for a trail race, not only do you need to practice running fast on your goal surface, you need to strengthen the many muscles in your legs, feet, and core that will help you stay balanced and uninjured in your event. And whatever type of race you are training for, hill running provides a challenging and effective workout.
An Off the Track Speed Workout: Pyramid Fartlek Intervals
Fartlek, which means speed play in Swedish, is generally an unstructured, fun speed workout. Some examples of Fartlek workouts include running between telephone poles, alternating between hard and easy, running fast for the duration of a song you’re listening to, then slower for the next song, or “surging” for a minute every five or six minutes during a base run.
This workout has a little more structure, but it is still done with the spirit of fun.
Almost any track workout can be moved to the road. Love 400s? Try quarter-mile intervals on a straight section of road. Double it up for half-mile repeats to really challenge yourself. Or mix it up for a variety of interval fun!
While the flat, cushioned, well-marked surface of a track is safe, that can work to your disadvantage because real life racing (for most of us) isn’t done on flat, cushioned surfaces. Transferring your workout to the road is more functional, but it too can have risks. Be aware of potential hazards such as potholes or rocks in the road, and also be cautious of street traffic, especially if you need to cross an intersection during an interval.
Do you do speed work as part of your training? Have you tried it on the road? Do you have a favorite workout?
And Now It’s Time for the Runners’ Roundup!
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
I can’t remember the last time I ran on a track! I do all my workouts on the roads now. its nice to have GPS watches that measure those intervals for us. Although many of my workouts are time-based anyway.
I used to go once a week to my running club’s track workouts! Now it’s been years since I’ve run on a track.
I learned to love speed work last summer and did it off the track to keep things interesting. It really helped my speed and endurance
Speed work is great and it really is much more fun off the track.
And here I am, trying to get ON the track lol!
Now I don’t feel so bad!