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Speed Workouts

Speed Workout #1:  Track Workout

  • Warm Up 10 minute easy Run
  • (Run 2 Minutes Hard followed by 1 Minute Easy Recovery) x2
  • (Run 1:30 Minutes Hard followed by 45 Seconds Easy Recovery) x3
  • (Run 1 Minute Hard followed by 30 Seconds Easy Recovery) x4
  • (Run 30 Seconds Hard followed by 15 Seconds Easy Recovery) x5
  • Cool Down 10 minute easy Run
  • Core Work:  5 Minutes Ab Routine
     

Speed Workout #2:  Hill Work and Leg Strengthening

  • Warm Up:  Easy Run from Fleet Feet to bottom of Runnymede Hill
  • Run 1 Minute Hard up Runnymede, then 30 Seconds Easy downhill - 15 seconds of squats, 15 seconds of squat jumps, and repeat by going right back into the 1 Minute Hard run.  Complete 3 rounds of these (1 minute hard up, 30 seconds easy down, 15 seconds squats, 15 seconds squat jumps).  After 3 rounds run easy to the bottom of the hill.  Repeat the set 3 times (total:  9 rounds).
  • Easy run back to Fleet Feet
  • Core Work:  5 Minutes Ab Routine
  • Upper Body:  (30 Second Plank/30 Second Push Ups) x 3

Speed Workout #3:  Track Workout (The Lucky Fives)

  • Warm Up 10 minute easy Run
  • 5x3:00 intervals (start with a jog and pick up the pace every 30 seconds, no break in between - just return to the jog and start again)
  • 5x(1:00 Hard/ 30 Seconds Easy)
  • 5x(30 Seconds Hard/15 Seconds Easy)
  • Cool Down 10 minute easy Run
  • Core Work: 5 Minutes Ab Routine

Speed Workout #4: Hill Work and Total Body Strengthening

  • Warm Up:  Easy run to the top of Buena Vista and back down
  • 90 seconds hard up Buena Vista
  • Split into teams
  • 90 seconds hard up Buena Vista; 90 seconds hard down Buena Vista; 90 seconds of strengthening work (alternating lunges, push-ups, russian twists, bicycle crunches, squats) - repeat rotation for 30 minutes total
  • Easy 5 minute jog cool down

Speed Workout #5: Track Workout

  • Warm Up 10 minute easy Run
  • 4x (1:30 Hard / 30 seconds easy)
  • 2 minutes easy
  • 4x (1:30 Hard / 30 seconds easy)
  • 2 minutes easy
  • 4x (1:30 Hard / 30 seconds easy)
  • Cool Down long run back to Fleet Feet (around Hanes Park)
  • 5 Minutes CoreWork
     

Speed Workout:  Track Workout

  • 10 Minute Warm Up
  • 1 Set =(1:30 Hard / 30 Seconds Easy)x3 – then 1 minute Walking Lunges
  • We did 5 sets total
  • Long Cool Down

Speed Workout: Hill Workout up Buena Vista:

Warm up by running up Robinhood all the way to Stratford, left on Stratford, down Buena Vista
(Run hard for 3 minutes up Buena Vista – Full recovery running easy all the way back down)- Repeat 5x
Short Cool down and Core Work