Track Workout: Finish strong with these compounds


By Takia McClendon

Have you ever run a race or took a tough group fitness class and had someone tell you to "finish strong" when you already felt like you had no more gas in your tank? I know the feeling. After pushing yourself to your limit for a half-marathon or 40-minute workout, digging deep to go faster, farther and/or stronger can feel like the hardest thing to do. Luckily, with the right amount of practice, we can all get better at finishing strong.

Where to do this workout: This workout should be completed at your local track. 

What is it: A beginner's compound workout that's made up of two different distances and paces with no recovery in between. 

What's the workout?: 4-6 x 600/200 for beginners or 4-6 x 800/200 for intermediate runners. 

The Warm-Up:

Start by jogging around the track for 10 minutes at an easy conversation pace. After your warm-up, go right into 50m of Side Skip Arm Circles. Repeat two additional times. 

The Workout:

4-6 x 600/200: Start by running 600m around the track at your 10k pace and then go directly into a sprint for 200m. Take a 2-3 minute break in between sets. Repeat 4-6 times. 

4-6 x 800/400: Start by running 800m around the track at your 10k pace and then go directly into a sprint for 200m. Repeat 4-6 times.

Then cool down with a 10 minute recovery jog at a very easy pace. 

Take your training to the next level. 

Takia is the co-founder of City Fit Girls. She works full-time at Philadelphia Runner, an independent run retailer in Philadelphia, where she has fitted hundreds of new and experienced runners for shoes. 

Want more training content and resources? Sign up for City Fit Girls newsletter and get free training tips delivered to your inbox every Monday morning. Sign up here.