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Half Marathon Training Speed Workout Tuesday

Posted Jan 26 2011 9:53am

Yesterday marked the second week of Tuesday morning half marathon training speed workouts! As you all know, my friends and I are training for the National Half Marathon in D.C. in March.

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(check out the UNC women’s field hockey team doing sprints behind us!) 

It was FREEZING and pitch black yesterday morning when I met my friend Jillian at her place at 6:30 a.m. Like last week, we ran the 1.5 miles to campus to warm up. By the time we got there, it was light out and our friend Elle (in the red) was there ready to work out with us!

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Last week , we deciphered what “4×400” meant and did an entirely running-based workout. This week, we decided to mix things up. :)

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When I was living in Tampa for a summer I lived near a track and would do speed/boot camp workout combinations there on my own. I decided it would be fun for training to lead the girls in one of my speed boot camps yesterday morning :)

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We ran a total of 6 laps (1.5 miles) around the track. We all-out sprinted the “straights” (aka the straight part of the track), and jogged the curves. In between each lap, we did things like this:

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I led us in 2 to 3 moves in between each lap, including:

  • Ab/core work (situps, flutter kicks, the eagle ab , planks with leg lifts)
  • Back strengthening moves (lying on your stomach and lifting your body into a “superman pose”, etc.)
  • Jumping lunges and squats
  • Push ups
  • Burpees (first normal, and then with a push up added in)

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It was fun AND a great workout! Not only did we work on our speed with the track sprints, but we kept our heart rate up in between with the boot camp style moves, and worked out our entire bodies, too. Success! Jillian and I jogged another 1.5 ish miles back to her place after we were done, for a total of 4.4 miles including our track workout. It’s great training to have to jog home after an intense workout like this!

And thanks to our friend Lauren (second from the left) who took these photos for us :) She was at the track having her own workout!

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Next week, we’re going to go back to doing 400’s , the week after, we’ll do another one of these sprinting boot camps, and so forth! Good times.

Are you a fan of speed workouts? Have you found they make a difference with your race times?

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