Adding the track-days into my training

[PricklyPete]

So I've been running with a co-worker who ran track in college and he has us doing a "track day" once a week. I've enjoyed it so far as it is different than my normal high mileage workouts. That being said, I'm still a distance runner, so what are some good track related exercises that will translate well into my distance goals?

Anything I should be wary about (that could hurt my distance training)? The only precaution I have taken is to ensure that I'm properly warm and that I don't push myself to the point of pulling muscles. So far the only things we have been doing have been 1K runs in sets of 10 with a warm up run to the track and a warm down run from the track (low intensity).

 

[kamper]

I like to do fast 5-10k runs on a track. Because it's so uniform, I find it to be a good place to practice pacing. So I'll warm up and gauge what speed feels appropriate and then try to hit the exact same time every single lap. My pace is usually faster than on the road, so towards the end, it's a good exercise in getting a feel for how fatigue affects pace.

 

[PricklyPete]

I like to do fast 5-10k runs on a track. Because it's so uniform, I find it to be a good place to practice pacing. So I'll warm up and gauge what speed feels appropriate and then try to hit the exact same time every single lap. My pace is usually faster than on the road, so towards the end, it's a good exercise in getting a feel for how fatigue affects pace.

That's kinda like what we are doing...but only 1k at a time with a short break (walking 200 meters) in between. We're timing each run and trying to stay consistent (just 3:45 per 1K right now to keep from pulling anything...we'll work up to a faster pace once I can do 3:45 for all 10x1K runs).

 

[SociallyChallenged]

800m runs or mile repeats are great for improving general endurance and the end-of-the-race kick. They help make you more comfortable with working harder, which is the perhaps the best effect. If you're just starting your track stuff, I'd say try doing 3 one-mile repeats. Run a mile at ~85-90 percent of your max mile effort, rest until you're ready again, repeat. You can do the same with 800m efforts, but it's best to use a set amount of rest there to increase the intensity (typically between 3 and 5min). Track workouts should be utilized for speed work so I wouldn't waste a day at the track doing low intensity stuff.

 

[brikis98]

Crossfit Endurance is all about short duration, high intensity workouts to train for long distance events. Check out their daily WoD for lots of ideas.

 

[gar655]

Just about any type of track workout will help your distance running by making you stronger and overall more fit.

It is an important part of training if you want to continually improve.

Vary it. Don't just do 1k or 800m repeats etc. Throw in some 200s, 400s, maybe some 100s with very short rest periods.

Do ladders, 200 with 1/2 the distance time as rest, then 400 with 1/2 rest time, 800, 1500, 800, 400, 200 or something like that. Keep the intensity high.

Once a week is plenty.

Gene

 

[kamper]

That's kinda like what we are doing...but only 1k at a time with a short break (walking 200 meters) in between. We're timing each run and trying to stay consistent (just 3:45 per 1K right now to keep from pulling anything...we'll work up to a faster pace once I can do 3:45 for all 10x1K runs).

Well, I don't do track running often but your thread has prompted me to locate one in the area and try 1k intervals. Except I think I'm going to start at 4:45, maybe 4:30 Now to just find the time...