{"id":8093,"date":"2010-03-11T13:47:19","date_gmt":"2010-03-11T18:47:19","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=8093"},"modified":"2020-02-27T16:43:26","modified_gmt":"2020-02-27T21:43:26","slug":"track-workouts","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/track-workouts\/","title":{"rendered":"3 Track Workouts Guaranteed to Kick Your Ass"},"content":{"rendered":"<p><img decoding=\"async\" class=\"alignright wp-image-31558\" src=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/03\/track-photo.jpg\" alt=\"Man's legs running on track\" width=\"289\" height=\"209\" srcset=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/03\/track-photo.jpg 565w, https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2010\/03\/track-photo-300x217.jpg 300w\" sizes=\"(max-width: 289px) 100vw, 289px\" \/>I&#8217;m a huge fan of the track workout.\u00a0 It&#8217;s something that I didn&#8217;t introduce into my training for about five years after I started running, probably because of a subconscious fear instilled in me by awful, once-a-year miles forced on me in middle school gym class.\u00a0 But now that I&#8217;ve gotten comfortable with running on the track, speed workouts are my favorite of all.\u00a0 Yes, they&#8217;re awful.\u00a0 But you feel damn good afterward.<\/p>\n<h3>Scared of the track?<\/h3>\n<p>Going to the track is a little intimidating the first time, but it needn&#8217;t be.\u00a0 All you really need to know is this:<\/p>\n<ul>\n<li>One lap is 400 meters, just about a quarter-mile.<\/li>\n<li>Run counterclockwise.<\/li>\n<li>Stay to the inside most of the time, yelling &#8220;track&#8221; when you need to pass someone &#8212; they should get out of the way.<\/li>\n<li>When you hear someone behind you yell &#8220;track,&#8221; you get out of the way.\u00a0 Or get run over and make an enemy in the process.<\/li>\n<\/ul>\n<p>Once you have this down, you need to know what you do there, since running around in circles at a steady pace gets boring quickly (as in immediately).\u00a0 While lots of track workouts are so complicated you need to bring a piece of paper to remind yourself of the paces and distances, my favorites are the simple ones that involve running a single distance multiple times at a single prescribed pace, punctuated by rest intervals.\u00a0 To me, such workouts mimic the feel of a marathon, where miles at the beginning feel easy, but as your body wears down, hanging on to the pace that was once so comfortable becomes a true test of fitness and willpower.<\/p>\n<p>With that melodramatic introduction, here are my three favorite track workouts.\u00a0 Of course, warm up before attempting any of these, cool down afterward, and only attempt them if you&#8217;re already in good running shape and know what a proper intensity feels like.\u00a0 These aren&#8217;t get-off-the-couch-and-into-shape workouts.\u00a0 If something feels too hard, by all means slow down.<\/p>\n<h2>Three Killer Track Workouts<\/h2>\n<h3>Track Workout #3:\u00a0 3 x 1 mile with 400 m rest intervals.<\/h3>\n<p>Pace:\u00a0 Determine 5K mile-pace and subtract 10 seconds.<\/p>\n<p>Just in case you aren&#8217;t getting the notation, consider my example:\u00a0 My 5K pace is about a 6:12 mile, so I&#8217;m looking at 6:02 for this workout.\u00a0 After a warmup, I run one mile at 6:02, then jog slowly around the track one time, then repeat the whole thing two more times, for a total of three repeats.\u00a0 Too easy, tough guy?\u00a0 Try resting for only one minute instead of one lap.<\/p>\n<h3>Track Workout #2:\u00a0 Yasso 800&#8217;s.<\/h3>\n<p>I&#8217;ve mentioned this workout before, but that&#8217;s because I like it so much.\u00a0 It&#8217;s used as a <a href=\"https:\/\/www.nomeatathlete.com\/marathon-prediction\/\" target=\"_blank\" rel=\"noopener noreferrer\">marathon prediction workout<\/a>, but it&#8217;s a good workout in its own right.\u00a0 Here&#8217;s how it works.\u00a0 Start with your marathon time (or better, your target marathon time).\u00a0 For me last year, it was 3 hours, 10 minutes.\u00a0 Now shift the units so that it becomes minutes and seconds instead of hours and minutes.\u00a0 (3:10 becomes 3 minutes, 10 seconds.)\u00a0 Run 800m at this pace, then lightly jog for the same amount of time.\u00a0 Do this as many times as possible.\u00a0 If you can complete 10 repeats and 10 rests, then in theory, you can run your target marathon time on a flat course.\u00a0 In my experience, this is a bit optimistic &#8212; that&#8217;s why I like to do more than 10.\u00a0 For more, see the original <a href=\"https:\/\/www.runnersworld.com\/article\/0,7120,s6-238-244-255-624-0,00.html\" target=\"_blank\" rel=\"noopener noreferrer\">Runner&#8217;s World article<\/a> introducing the workout.<\/p>\n<p>And my all-time favorite&#8230;<\/p>\n<h3>Track Workout #1:\u00a0 10 x 400m with 400m rest intervals.<\/h3>\n<p>Pace: Determine 5K mile-pace, then divide by 4 and subtract 10 seconds.\u00a0 (Example: 19:15 5K is a 6:12 mile.\u00a0 Divided by 4 gives 1:33, subtracting 10 gives 1:23 for each 400m interval.)\u00a0 This takes the idea of &#8220;easy at first, brutal at the end&#8221; to the extreme.&#8221;\u00a0 And it&#8217;s so easy &#8212; Run 400m, jog 400m.\u00a0 After one or two of these, it seems like a breeze.\u00a0 Get to number 6 or so, and all the sudden 4 more is out of the question.\u00a0 But because each only requires a short effort, I find myself thinking &#8220;Ok, I can manage just one more.&#8221;\u00a0 And then after a rest, I think the same thing. And so on until the end.<\/p>\n<p>And then, as I drink my <a href=\"https:\/\/www.nomeatathlete.com\/post-workout-recovery\/\" target=\"_blank\" rel=\"noopener noreferrer\">recovery drink<\/a>, I feel like I own the world.<\/p>\n<p>Good luck!\u00a0 Why not get your speed on today?<\/p>\n<p><em>This post is part of a series of posts designed to teach you <a href=\"..\/how-to-run-long\/\">how to run long<\/a> and strong.\u00a0 Go check out the rest!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m a huge fan of the track workout.\u00a0 It&#8217;s something that I didn&#8217;t introduce into my training for about five years after I started running, probably because of a subconscious fear instilled in me by awful, once-a-year miles forced on me in middle school gym class.\u00a0 But now that I&#8217;ve gotten comfortable with running on [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":8109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[75],"tags":[],"class_list":{"0":"post-8093","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yasso 800&#039;s and Other Speed Workouts<\/title>\n<meta name=\"description\" content=\"Got the need for speed? Here&#039;s a list of 3 killer track workouts for runners, sure to leave you gasping for air.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nomeatathlete.com\/track-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yasso 800&#039;s and Other Speed Workouts\" \/>\n<meta property=\"og:description\" content=\"Got the need for speed? Here&#039;s a list of 3 killer track workouts for runners, sure to leave you gasping for air.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.nomeatathlete.com\/track-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"No Meat Athlete\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NoMeatAthlete\/\" \/>\n<meta property=\"article:published_time\" content=\"2010-03-11T18:47:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-02-27T21:43:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.nomeatathlete.com\/wp-content\/uploads\/2013\/08\/AdobeStock_111662556-1000.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"561\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Matt Frazier\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@nomeatathlete\" \/>\n<meta name=\"twitter:site\" content=\"@nomeatathlete\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Matt Frazier\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/\"},\"author\":{\"name\":\"Matt Frazier\",\"@id\":\"https:\/\/www.nomeatathlete.com\/#\/schema\/person\/e3eb620b2ce4bda7d1f8b0915ba0b993\"},\"headline\":\"3 Track Workouts Guaranteed to Kick Your Ass\",\"datePublished\":\"2010-03-11T18:47:19+00:00\",\"dateModified\":\"2020-02-27T21:43:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/\"},\"wordCount\":758,\"commentCount\":26,\"publisher\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/#primaryimage\"},\"thumbnailUrl\":\"\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.nomeatathlete.com\/track-workouts\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/\",\"url\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/\",\"name\":\"Yasso 800's and Other Speed Workouts\",\"isPartOf\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.nomeatathlete.com\/track-workouts\/#primaryimage\"},\"thumbnailUrl\":\"\",\"datePublished\":\"2010-03-11T18:47:19+00:00\",\"dateModified\":\"2020-02-27T21:43:26+00:00\",\"description\":\"Got the need for speed? 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