One-Hour Workout: Run Speedwork For Short-Course Racing
This workout targets a sprint or Olympic-distance athlete looking to add a bit more speed to their fitness.
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This week’s one-hour workout comes from coach Andrew Dollar of Nashville-based FTP Coaching, and it puts the “speed” in “speedwork.”
“This workout targets a sprint- or Olympic-distance athlete looking to add a bit more speed to their fitness,” Dollar said. “This can be performed on a track, or the open road with the use of a smartwatch.”
After opening with a 15-minute warmup that includes some strides to open up the legs, you’ll progress to a main set of three-quarter mile repeats, followed by a quarter-mile easy jog. The repeats should be performed between 5K and 10K pace – use the method of measurement you plan to use on race day, whether it’s a target race pace programmed into your watch or racing by feel.
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This workout can be performed weekly or every other week during peak training to sharpen your speed and get ready for short-course dominance. It can also be used as a way to add some spice to long-course training, where speedwork is often neglected in favor of long, steady-state runs.
One-Hour Workout: Run Speedwork for Short-Course Racing
Warm-up
15 min with four 30-sec strides
Main Set
4-6 x 3/4 mile alternating between 10K pace and 5K pace with an easy ¼-mile jog in between.
Cooldown
10 min at a very easy pace