One Hour Run Workout: 50-Yard Liners

This week’s workout comes from Chris Palmquist, an Illinois-based coach working with Team MPI. Palmquist is a national team coach for USA Paratriathlon, head coach for the MMTT Youth Development Team, and a Level III, Youth and Junior-certified USAT coach.

“This is one of my favorite track workouts for improving 5km race pace,” says Palmquist. “Whether you are an off-season triathlete running fall 5-10 km races or an in-season athlete attempting to improve your speed at threshold, this workout will help you dial in your pace and develop the muscular endurance to hold that speed for a longer duration.”

For this workout, find a track with an infield, ideally marked for ball sports. During the main set, place two cones or water bottles on the track where it intersects the 50-yard line on either side of the field. These cones will mark the halfway point of each straightaway.

Warm-up
1 mile of easy running
5 min of dynamic stretching
2 x 100-meter strides or pickups

Main Set
Set a timer for 20 minutes, and run at 5km to 10km race effort (rated perceived effort (RPE) between 7-8) from one cone to the other (200 meters)
Walk or jog along the 50-yard line on the infield back to the starting cone on the opposite side of the track
Repeat as many times as possible during the 20 minutes
Count your efforts
2-minute rest/rehydration
Repeat with one more 20-minute set
Your goal is to complete as many reps (or more) during the second set as you did during the first

Cool-down
5 minutes of easy running and/or walking

More one-hour workouts