Whether you are deep in your training block or are just getting started for the summer, there is always room for more speed! Thanks to Steelhead Coaching for the workout!
Running Speed Workout on the Track
1-3 miles easy jogging. Try to go slow enough in the first 5 minutes that you are only breathing through your nose - this will help you practice proper diaphragmatic breathing.
5-8 minutes of dynamic movement
3-4 strides: 50-75m of gradually faster running
Ladder of 100-200-400-600-800-800-600-400-200-100m, with 1:30-3:00 rest between each, running at 60-80% effort and trying to keep your times in the descending part of the ladder as quick as they were in the ascending part.
1-3 miles easy jogging
5-10 minutes rolling out full body on soft foam roller or tennis ball
To kick start your recovery, enjoy a post-workout snack with a combo of carbs and protein like a banana and nut butter, small plain greek yogurt with granola/fruit, 1/2 sandwich with protein, or trail mix.