One-Hour Workout: Long-Speedy Track Session

This long speed track workout is for triathletes who often feel invincible straight out of T2 but tend to fatigue as the race continues.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s run workout comes from exercise physiologist, clinical/registered dietitian and USAT Level I coach Marni Sumbal of Trimarni Coaching and Nutrition.

Sumbal says she designed this “long” speed track workout for triathletes who often feel invincible straight out of T2 but tend to fatigue as the race continues. “Teaching your body how to pace itself by perceived effort—instead of letting your GPS-device control your effort—is very similar to how you should be ‘racing’ the first few miles of your triathlon, specifically in endurance events,” she says. With several rounds of mixed intensities, you’ll hit both your aerobic and anaerobic systems to learn how to save yourself for the later part of the workout (and, consequently, the race). Plus, she notes, you’ll teach your body how to settle into a comfortable cadence to maintain good form as the effort increases.

“Because this workout encourages perceived exertion instead of pace, triathletes of all levels (without injuries) can benefit. If you are new to track workouts, aim to complete two rounds and with your GPS-device, hitting lap before/after each interval, compare the two rounds to determine how well you paced yourself,” Sumbal says. “For experienced track runners, try to descend each round so that the last round is your strongest.”

RELATED: How To Get Back To Speedwork

The Workout: Long-Speedy Track Session

10–15 min dynamic stretching on track, concluding with 2×100 meter strides

Main Set
Three times through, with 200m jog in between:
1200m at half-Ironman effort
600m at half-Ironman effort
400m at Olympic-distance effort
200m at Olympic-distance effort

Take 1–2 min rest in between each round to refuel/hydrate.

Note: Depending on time or your experience with speedwork, keep the warm-up to 10 minutes and complete only one or two rounds of the main set.

1600m easy, running in the opposite direction

= around 8.5 miles total

RELATED – Triathlon-Specific Track Workout: The Poor Man’s Brick

More one-hour workouts