One-Hour Workout: Speed Burst Track Session
Use this session to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery.
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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s one-hour run workout is from MP Multisport owner and coach Jon “Mace” Mason, who spends most Tuesday nights coaching age group and elite athletes at the Colorado State University track. He says this one-hour workout is one of his favorites to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery. “An important fitness indicator is if we can control our heart rate by bringing it down to a lower zone after a high-intensity session—while still maintain a higher performance,” he says.
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Warm-up
10–15 min easy
Main Set
4×200 meters fast, followed by a float into 1000 meters at a controlled, 10K goal race pace
No rest after 200m, recover with a 400m jog/walk after the 1000s
The goal is to really unload on a 200m initially and then “settle in” or float into a strong 1K effort.
Cool-down
As needed