If you’re looking to increase speed and endurance, track workouts are great because they help put both these things to the test.
Ladder
This one is a great one from verywellfit.com
- Warmup: 5 min.
- 1 lap at 5k race pace
- 1 lap easy
- 2 laps at 5k race pace
- 1 lap easy
- 3 laps at 5k race pace
- 1 lap easy
- 4 laps at 5k race pace
- 1 lap easy
- 5 minute cool down
Start Slow, Finish Fast
Starting out slow and fasting finish is a great marathon strategy so if you’re looking to test out some race day strategies, this is a good one to try.
Just choose your preferred distance, start at slower pace than your normal pace, slowly increase your pace each lap, and finish at faster pace than normal.
Repeats
Test your speed with repeats.
Your chose of: 400m x 8, 800m x 4, 1600m x 3.
Make sure to warmup and cool down.