Key Track Intervals for Mile Training - Tracksmith Amateur Mile Series Ep. 5

“Long runs, tempo runs, hills reps, and weights build the foundation of your fitness, but track intervals are the tool that helps refine that fitness into smooth movement, helping you get around the track as economically as possible. In the mile, the key is trying to maintain an even pace through the middle part of the race, ignoring the elements of fatigue that try to take over, so you have momentum going into the final lap. That’s what track intervals are for-practicing a smooth economical running form over and over again as you get more fatigued”. Nick Willis
In this episode I tackle 5x200m + 5x300m at goal mile pace with one minute rest between each interval.
If your attempting this note that the 200s will likely feel very manageable (80% effort) but the 300s will become quite challenging (95% effort). The key is to focus on good form and running under control the whole time.
Make sure you do a good 10-20 minute jog before and after your workout to both prep and relax your muscles.
Note: Let wind be your friend-choose your starting point on the track to avoid the headwind and optimise any tailwind.
This episode is supported by Days Brewing (AD).
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Shot using iPhone Pro 13 and GoPro Hero 10
#running #fitness #MiddleDistanceTraining #Tracksmith

[@JordanThomasmedia]

Nice work! The 200m/300m is a dope 1500m/ mile workout. 🙌🏾

[@marcusruns9003]

Thanks man! Running with the group definitely keeps you honest!