Super Speed Day at the Track

Greetings,

Just wanted to share yesterday's routine I did at the track in the afternoon.  It was a mix of traditional and my new 'subsonic' pattern of lower rest periods.

In a traditional sense, I will usually do a 1:1 work/rest pattern when it comes to intervals. In an example of this, I would do a 400 in 90 seconds with 90 seconds rest, mainly doing one every 3 minutes in this fashion.  Even if I got under 90 seconds, such as an 84 or 85 second 400, I'd still rest until 3 minutes hit the watch.

In my new 'subsonic' patterns, I greatly reduce the rest time and work under more fatigue. Following the 84 second 400 example, I would rest only 36 seconds and go every 2 minutes for another 400.

Yesterday was a mix of these two, as I decided to do a 400 every 2.5 minutes, effectively getting in 800m worth of distance every 5 minutes this way.  Turned out to be about 1 minute rest between sets of 400's.

My plan was to do just 2 miles worth (3200m, 8 reps of 400m), but I decided to keep going to 2.5 and did 10 of them. Feeling like I had just a little more in me, and noticing my times were still consistent, I amped it up for the end like this:

200m in 40 seconds, rest 40 seconds, x 4.  This is 4:40 worth of time to spend in doing 800m worth. Its a 1:1 work/rest pattern, and I've found its a good finisher to end a workout on with shorter speed intervals.

With the 1/2 mile of warm-up I did before this, it was a solid 35 minute workout for total time spent on the track for 3.5 miles worth of running.

If you are looking for a bank vault of speed workouts, my 'Just The Track Workouts' guide book is quite a collection of what I've produced.  I used to have all these guides as single Kindle guides, but decided to combine them all into one resource. 

Check it out here if you want some solid speed workouts to choose from, for your program design needs. http://amzn.com/B00GG3BZ0Y

JTTW is also a part of the Kindle Unlimited program, so if you're signed up for that, give it a read.

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Lift. Dominate. Repeat.
RABC
Coach Rick Karboviak