Try this fun workout when you can’t run outside
There is nothing quite like the indoor track. For many runners, it’s something you’ve maybe never considered before, writing it off as a space reserved for elite speedsters. For others, the tight corners, dry air and unique smell will never be erased from memory. The reality for many Canadians, given our winters, is that indoor track workouts are a good option to get in the quality intervals when the weather is terrible out.
Before we dive into one of my favourite indoor track workouts let me remind you that it’s important to warm up properly before these workouts. The tight turns and high speeds can be tough on the body. I recommend trying to get outside for an easy warm-up jog, if weather permits. That way you’re likely to get in a good 10–20-minute warm-up jog. Whereas when you’re in the confines of the indoor facility you’re more likely to cut that warm up short. Also make sure you incorporate some dynamic warm up drills and strides prior to launching into the intervals.
Pro Tips
This ends up being a lot of laps and can be hard on the mind. But the good thing about it is that within each set the intervals get shorter by exactly one lap (of the standard 200 m indoor track). Thinking of this workout as sets of 4-2-3-1 laps can actually help it go by more quickly. Remind yourself during each interval that the next one is one lap shorter.
A warning about executing a good indoor track workout – don’t start too fast. Too often, runners get on the indoor track and think that this is their one opportunity to run fast. They start the first interval way too quickly, often ruining the rest of the workout. You get tons of feedback on the indoor track (with split times every 200 m, or even 100 m if you’re that obsessive and want to check the halflap splits). So you should be able to keep good tabs on your paces throughout. For the above workout it is important to know that you should start conservatively and gradually pick up the pace as the intervals get shorter. I would start out no faster than 5k race pace and complete the last rep of each set no faster than mile race pace.
Brain Training
This will be hard work, but it and other indoor track workouts can also be fun. When you’re working out on the indoor track there is bound to be lots of people circling the track at different speeds. Take the time to start a little banter with some of your workout mates. And don’t look at the chaos as an annoyance, instead take it as an opportunity to practice some race tactics. Knowing when and how to pass people, or how to stay calm when being passed by others is something we don’t often practice. Indoor workouts in the dead of winter are also a great time to break a racing singlet and a pair of split shorts out of your closet. Take advantage of the warmer temps, don’t begrudge them.
THE WORKOUT
One of my favourite indoor workouts, since my days in university, is a descending ladder:
2–3 sets
800 m–600 m–400 m–200 m
200 m (or 1 lap) jog recovery between each interval 4 minutes of recovery between sets
Dylan Wykes is one of Canada’s best distance runners. He founded Mile2Marathon, a coaching program for athletes of all abilities. Visit mile2marathon.com.