Track Interval Workouts II
Please take the time to read the other articles in this Track Running mini-series:
A Runner’s Introduction to the Track
Track Running: Turns and Injury Prevention
Track Jargon
Track Interval Workouts
Runners working out in Lane 9
Back today with another track interval workout.
The Workout
2 sets of 4x 200m
REST: 1 minute between intervals.
REST: 1 full lap (400m) walk/jog between the first and second set.
Outer Lanes
For any workout with intervals less than or equal to 400m (1 lap) I encourage the use of the outer lanes on the track. As mentioned in Turns and Injury Prevention, turns are hard on the body and they slow us down, and Lane 1 has the tightest turns. By moving to any of the outer lanes we lower the stress on our body and can potentially run faster. It’s a win-win.
The most important consideration when using outer lanes is identifying the appropriate start line and finish line for the interval.
Start lines for 200m in each lane are marked on the second turn, and the finish is the common finish line. This is obviously the simplest way to run a 200m in any of the outer lanes.
On the first turn, there are no start lines for 200m so we will use the 400m start line and finish at the 200m start line on the second turn. Why would anyone bother with this more complicated “400m start line to 200m start line” option?
Reason #1: WIND
If there is a headwind on the homestretch, it is preferable to run 200m repeats down the backstretch.
Reason #2: REST
Short rest doesn’t allow enough time to get across the infield back to the start line and recover before starting the next interval. In this workout, the rest is only 1 minute between intervals so I recommend resting in place and alternating between homestretch and backstretch intervals.
Pacing
For the 200m I recommend starting at an effort level of 5-6 “moderate to somewhat hard” for the first interval. Time the first interval and aim to hit the same split (or better) for all the other intervals. In order to hold the pace, effort level will increase with accumulating fatigue. Ideally, the last interval in each set will be the fastest within the set.
Specific and appropriate pace goals can only be assigned on an individual basis.
Interested in interval workouts designed specifically for you?
Want to know the appropriate pace goals for you as an individual in the Ladder Down?
100% Custom and Individualized training and workouts are what Sifuentes Coaching is all about! Schedule your free consultation today!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.