Track Workout

The basic premise behind interval training is to condition the body and mind to the rigors of racing. The way to teach the body to run fast is TO RUN FAST.

Download the CAA Track Workout Schedule for this season.

However, in order to avoid injury and staleness, we control the duration and intensity of the training. These sessions, run consistently with a modest warm-up, cool-down and proper recovery (ie: sleep) will move the runner’s
anaerobic threshold(1) up, thereby resulting in better race times. Note that these workouts are designed for runners focusing on races of the 5km to 10km distances, and for those with half or full marathon as goal, I would recommend
sessions consisting of mostly one and two mile repetitions, with moderate recoveries (plus the weekly overdistance run).

CAA offers these workouts to help its members improve their race times, mainly through CONSISTENT training. The specific benefits of the track workouts include:
-a regular venue to provide consistency over time
-a social atmosphere with fellow athletes to motivate and moderate training
-established workout formats designed to accentuate both physical and mental strength
-a coach as well as other seasoned runners to provide insight regarding racing, training, and other aspects

(1) ANAEROBIC THRESHOLD is the exercise intensity level where the body’s main source of energy switches from muscle glycogen (aerobic) to blood glucose and lactic acid (anaerobic). Generally speaking, performance in the anaerobic range
is of short duration, while the body can remain in the aerobic range for extended periods.

Alternatives

Let me state for the record that track workouts are not for everyone, and that there are many ways to get similar conditioning results. For those who want an alternative or cannot get to the track, I suggest:

TEMPO RUNS. These are done on the roads, supplementary to base mileage. The main idea is to run part or all of a normal run at or near your goal race pace. For example, on a 5-mile run, do the first and last miles at normal pace, and do
the middle three miles at slightly slower than your 5k or 10k pace. Another example is to do an 8-miler, with alternating 10-minute sections of regular and hard paces. The key is to do the accelerated portions with your race pace in
mind, not overly hard to cause exhaustion, but hard enough to gain benefit and advance the anaerobic threshold.

HILL TEMPO RUNS. This is a variation of above, where the hills on a rolling course are worked hard, and recovery is done between the hills. The format is an excellent way to supplement the long run to gain strength.

HILL WORKOUTS. Hill repetitions on a slope of moderate slope and distance can do wonders for strength. Make sure not to be overly ambitious, as this type of workout, though at a slower pace than interval training, can be taxing and
intense.

FARTLEK RUNNING. The word ‘fartlek’ means ’speed play’ (Scandinavian?) and is an informal, low intensity way to stimulate your race pace. The idea is to throw a few (or many) modest sprints into a normal run. You can sprint the
straightaways that you feel like, perhaps at alternating utility poles. On a sunny day, you could do the shady sections hard. This type of workout helps with extension and speed more than strength.

The formats

1) Sandwich: each successive interval should be as fast or faster than the preceding one. Designed to promote progressive workouts.
2) Distance: for strength. Discontinued midway through season in favor of
speed sessions.
3) Pyramid: for pace sense, mental strength.
4) Hills: for strength, stride length. Also ending midway through season.
5) Mystery: for mental strength, pacing. Successive intervals called out at the line, session length only known approximately.
by Coach Dan, 2007