wellness

Wellness Wednesday: Make a Run for It

Hello hello!

Today’s Wellness Wednesday is a track workout and I have included a few different options so you can pick whichever one you feel the most comfortable with. Just remember you should do some type of dynamic warm up before hitting the track.

I wanted to share different running workouts because I spent 6 years running cross country and track and some days I miss it. After running a 5k a few weeks ago I thought, I should really train for these things. In the hopes that I will use these workouts in preparation for my next race I figured I might as well share them here!

Option 1

While I ran track for a very long time I hate running on tracks. To me, the endless circles are boring, I’d rather have a change of scenery. But since that’s not always an options, I’ll give you a workout which is all about a chance of pace.

  • Jog 100 meters
  • Run 200 meters
  • Walk 100 meters
  • Repeat 4 times

I’ve always liked these types of workouts because the constant changing gives me something to think about other than “how much longer????”. If you want to add some distance, repeat the whole thing two more times and you are practically at a 5k!

Option 2

If you are going for speed this is the workout for you. While this was a workout I couldn’t stand in high school it definitely helps improve split times. Another team in our league had shirts that said, “to run fast you must run fast”, and while we always rolled our eyes when we read it it’s true. If you want to get faster, you need to practice faster.

  • 12 x 400 meter sprints
  • Take a two minute rest in between each 400
  • Take a two-five minute rest in between each mile

You can calculate split times here. If you are training for a 5k, put in the time you’d like to finish it and select 400m for the split times and you are good to go!

Option 3

This one is a long one but it was another one of my favorites in high school because things are constantly changing. And it will get you 4 miles once you are done.

  • 400 meters
  • 800 meters
  • 1200 meters
  • 1600 meters
  • 1200 meters
  • 800 meters
  • 400 meters

Be sure to take a slow jog or a walk in between your sets!

That’s all I have for you today! Let me know your favorite track workout in the comments!

xox,

Marissa

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