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Training Diary: Speed / Track Session

Rob Murray
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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
Rob Murray
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I always love a session on the track at any time, but it’s even better on warm summer evenings. No sitting in the car, summoning up the willpower to step out into the freezing cold or driving rain! I hadn’t been for a while so was looking forward to stretching my legs on Tuesday evening, even though they were still complaining about the Portland 10 on Sunday!

The Track Session

I spent around 5 minutes doing some static stretches, mainly focussed on my lower legs/calves/Achilles/ankles as these are prime suspect injuries for me! I then did a 1.5 mile warm up on the track very slowly.

At the start of the main session we began as always with an easy 400 metres. We then ran:

3x 2min efforts

3x 1min efforts

3x 2min efforts

The idea was to run each of the times as fast as you could sustain for the whole session. On average I did just under 600m for the 2 minute efforts and about 300 metres for the 1 minute efforts. there was a point in the 1 minute efforts where I was tempted to run the full 400m, but I didn’t know what was coming next so decided not to go all out!

Stats

Distance: 5 miles total, inc jog between efforts. 4.5k at effort.
Time: 40 minutes on feet inc warm up. 30 minutes main session

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Author: Rob Murray

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