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Workouts

One-Hour Workout: Track Workout From A Top Age Grouper

This week’s track workout comes from age grouper Kirsten Sass, who won five national titles in 2015.

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

This week’s track workout comes from age grouper Kirsten Sass, who won five national titles in 2015, including the Olympic-distance title at the ITU World Triathlon Grand Final in Chicago. Sass works with coach Suzanne Atkinson and, in 2014, USA Triathlon named her Amateur Athlete of the Year. Read all about her training in our March/April issue (see a preview here and pick it up on newsstands!). Here, we share her favorite track workout.

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Warm-up
10-20 min easy jog plus running drills

Main Set
6×800 at 10K pace, 400 easy jog recovery
4×400 at 5K pace, 400 easy jog recovery
4×200 at 3K pace, 200 easy jog recovery
3×100 at 1K pace, 200 easy jog recovery

Cool down
10–20 min easy jog cool-down

More one-hour workouts