Wednesday, July 9, 2014

Gear Shift Track Interval Workout

Happy Wednesday! I'm trying to use this East-West jet lag to help me with my somewhat contradictory July goals of sleeping more and waking up early to workout. So far so good. I'm even run-muting to work today!

(Image Source)

For today's Workout Wednesday (WOW) Linkup,  I have a great track interval workout to share with you.

For the past few weeks, my awesome coworkers and I have been heading down to the track to do some group running (and stair running. ugh.) workouts together. I love that my office is so into fitness and it's super motivating to have a built-in bunch of workout buddies. Here's my favorite track interval workout, designed by one of my coworkers:


The idea is pretty simple: jog 2 laps to warm up and then run 1 lap at 4 progressively faster speeds for each 100 m (quarter of a lap) until you are sprinting for the last 100 m. Then, jog for 200 m (half way around the track) to recover and start the process all over again. 

The gradual increase in speed is no joke, and completing the interval just 4 times for a measly 2 total miles was definitely tough for me! It's also a great workout to do with a group as it's totally customizable for different fitness levels as everyone can set their own "gears".

For more track workouts, check out my easy track interval workout and track interval routine roundup.

Q: Do you ever hit the track? What's your favorite track interval workout?

Now on to the party!


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16 comments:

  1. oooh I need to try this! I need to find a track near my house to try. So fun that your co-workers do that together!

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    1. Yes my office is the best! I love them :)

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  2. fun! i haven't made it out to track workouts yet b/c of work, i am hoping to join my running group tomorrow! i do like the mental aspect of breaking up the laps.

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    1. Love that you are in a running group! I really need to find one to join at some point!

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  3. I'm jealous that you can workout with your coworkers! How fun. I'm going to hang on to this track workout. My husband will want to see it too. Thanks for sharing. #wowlinkup

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    1. Ooh I'm jealous that your husband likes to run! It's really hard to get the bf to workout with me :( lol.

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  4. I have been trying to add some intervals into my workout and love the idea of this one. #wowlinkup

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    1. Yea intervals are so great! They kick my butt but are still easier to get into than steady speed running for me.

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  5. I used to run track! Oh man, that was years ago though. I did like it - however, I am not sure I'd be all that good at it these days! LOL!

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    1. That's so cool! I'm sure it's just like riding a bike and you're probably still awesome ;)

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  6. I adore and LOVE the track. It is nice and soft and there are many things you can do out there to get a good workout. I do hate the redundancy of running in circles but other than that - LOVE IT! #wowlinkup

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    1. Yes the track is awesome! The running around in circles thing is kind of a bummer though, especially when you have to count laps. I'm so bad at remembering which lap I'm on!

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  7. Awesome workout may need to try this one sometime.

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  8. I'm not nearly as organized with my running, but I'm looking to kick things up a notch. This “gear shift” track workout looks like a logical next step!

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    1. Glad this was useful for you, Jeffrey! Hope you like it! :)

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