SPEED TRAINING - Going to the track

SPEED TRAINING - Going to the track

● Find a nice and quiet track that does not have to much traffic on it when you want to train.

● Before you start to train, go and warm up. Jog easy for 2 1/2 laps (1km) around the track and then stretch very good to prevent injuries.

● Today we goining to do 200m's.

● Start by the finishing line and jog at marathon pace easy to the 200m mark on the track.

● When you reach the 200m mark accelerate to 5km race pace or as hard as you can until the finishing line.

● At the finishing line don't start to walk. Go back to the marathon pace or easy recovery jog but please don't walk.

● Repeat 6 x 200m then you can rest for 10 - 15min.

● After resting you can do another 6 x 200m but doing it the clockwise around the track (the wrong side). This will train some different muscle's in your legs and foot.

● When done with your speed work warm down 2 1/2 laps (1km) around the track easy and strech.

Hope my speed training will benefit you to run PB'S!!!

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Safe running

Marius Engelbrecht