Track Workout: Finish strong with these compounds

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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. 

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