Got a one mile loop near home that you can run uninterrupted? Training for a 10K or longer? Want to work on speed but do more than just 200-400 meter speed reps?
Run or jog to your loop and make sure you get about 10-15 minutes of easy warmup running in. Stop at a spot on the loop with a clear landmark and some space to move around.
If the loop provides a landmark about 3/4 of the way around, great. But if there’s no clear way to tell where 3/4 mile is, that’s okay.
Do some dynamic stretching, relax a bit, then run 4-5 strides… little 10-15 second fast runs to get the feel for running fast.
From your landmark spot, begin to run fast… about one tick below how hard you’d run a mile time trial. Focus more on moving your feet and arms quickly and steady, than on trying to go hard.
- If you know where the 3/4 mile mark is on this loop, you’ll run this fast until you reach the 3/4 mile mark, and then slow to an easy recovery jog.
- If you don’t know where the 3/4 mile is, but you know how fast you can run your fastest mile… subtract one minute from that fastest mile time, and round down. That is how long you will run fast before you slow to an easy recovery jog.
- If you have no idea about either of those items, run fast for 5 minutes before you slow to an easy recovery jog.
No matter which way you choose to do it, jog easy until you get back to your starting point. Then, repeat the fast run as you did before.
Do this fast-slow run process three whole times, and you’re good. If you did this right, you’ll definitely want the workout to be done after the 3rd time.
Jog home. Eat something with protein.