We’re continuing our weekly workout series with another great speed endurance workout. If you’ve followed the past two track workouts, you are now familiar with running on the track and it’s time to step up to the next level! Rather than focusing on sheer speed, running longer intervals such a 1000m (1K) on the track will build your endurance and teach you how to hold a faster pace for longer.

The Workout

  • Warm-up with 1600 meters (4 laps) of easy running
  • 5 x 1000M (2.5 laps), starting at 10K pace and working down to 5K pace with 400M easy running in between each interval
  • Cool down with 400M (1 lap) of easy running

The longer repeats on the track focus on pacing, teaching you to control pace at the start and then finish strong. Don’t think too far ahead in this workout – focus on the interval you are in.

Begin with a short warm-up of 4 laps (1600 m) around the track at a comfortable, easy pace. Pause and perform any drills or dynamic stretches (such as high knees or butt kicks), and then begin the workout. The workout involves 5 repeats of 1000 meters (2.5 laps) starting at a hard but controlled pace–approximately your 10K race effort. With each repeat, try to finish a couple of seconds faster, until you work down to running the final repeat at your 5K race effort.

5K race effort is approximately 2 minutes per mile faster than your normal easy run pace. If you have recently raced a 5K, use your time from that race. To determine your 10K race pace, simply add about 15 seconds to your 5K pace. Run the 400m recovery jogs slow enough that your breathing returns to normal.

Track it here with Runkeeper Audio Cues!

Please note: This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.