The Olympics has got me all pumped up and delusional, thinking “Sure, I’m 33, I work out 4-5x a week, and there’s no sport in particular I’m training for but hey, what the hell, 2020 here I come!” 🙂 Seriously, watching all of these elite athletes in their prime inspires me to no end but it also brings me back to the complete and utter PAIN of training to be a competitive athlete. I used to love that pain. I mean, really, I still love it and my husband laughs at how part of me thinks (and acts) like I’m training for high competition (don’t forget the delusion mentioned above), but my body just doesn’t do what it once did.
I’ll always have a competitive spirit, even if my body doesn’t want to cooperate. And that’s okay. (Is it? Because it took a lot out of me to write those three words. Does anyone else struggle with this?) Anyway, right now, I’m learning to be on board with my relatively new-mom body and all the current limits it entails. I know one day soon I’ll be back in top form – hopefully better than ever before.
If you can relate to any extent on ANY of this, I hope you’ll enjoy this post. I enjoyed running track in high school and the 1500m and 3000m were my preferred races. After university I did a couple of half marathons, which I loved, until my feet and other body parts disagreed with me. For now, I run in scarcity but when I do it’s simply so much fun (translation: good pain).
In honor of the Olympics and the absolutely breathtaking elite athletes we’ve gotten to watch, here are 5 of my fave killer track workouts. ANYONE can do these. Scale them to suit your fitness level (adjust the distances or increase rest time) – can’t stress that enough. Also, time yourself and take note of your times so you can later compete with yourself by comparing your times when you do the workout again in a month or two.
There’s pain and then there’s PAIN. It’s important to identify when something hurts so good vs. you’re doing damage. Read your body, always. Listen to it. Now lace up and channel your inner Tori Bowie or Elaine Thompson, you bad ass.
Track Workout A
3-5 min rest, then repeat
Track Workout B
400m x 8 reps
*Rest 5-7 mins between each (enough for you to feel recovered). Perform them at 60-90% ME (max effort), increasing with each 400m.
Track Workout C
200m active rest slow jog
100m active rest slow jog
Rest 3-5 mins
Track Workout D
Track Workout E
Fartlek: No, this isn’t a low brow joke. It means to intersperse intervals throughout as often as you’re able throughout a run, in this case 3000m. Simply pick up the speed a little (if you’re with a partner, take turns leading) for as long as you can without burning out, then slow down to a moderate pace, and repeat throughout the run. Consider it just loosely structured HIIT (high intensity interval training) run.
3000m fartlek run (7.5x around the track)