With the marathon complete, recovery week over, it’s time to get back to speed work!
This week’s speed workout: A Ladder
1.5 mile warm-up
400, 600, 800, 800, 600, 400
1 mile cool-down
(Don’t laugh, I haven’t run a true speed workout in a while!)
400: 1:34 (avg pace 6:19)
600: 2:38 (avg pace 7:05)
800: 3:34 (avg pace 7:03)
Back down the ladder:
800: 3:31 (avg pace 6:55)
600: 2:35 (avg pace 6:43)
400: 1:36 (avg pace 6:15)
Things to point out: The average pace for my second 400 was faster, but overall time was slower because I clicked my Garmin lap button a little past the 800 distance marker. Not everything is exact, but pretty close. I was pleased to see the second half of the workout was a little faster than the first.
After learning to run “comfortably hard” for the marathon, speed work can be tricky to transition into for any runner. As I have mentioned in previous posts, I’m ready for a little change of pace…literally. It will hurt and I won’t be the fastest, but all I can do is run my best.
- What’s your favorite speed workout?
- Do you do your speed on the road, track, or both?