Madison running routes

• UW Arboretum from the Shell
• 3 Lakes

Track workouts

Here are some workouts that we do in club, and one that we don't.

1. Here's a workout called "In and Outs". It works like this: Start on the outermost lane of a track. Run one lap fast, and then one lap slow. Move in to the next lane, and repeat the process. Keep moving in until you do the two laps on the innermost lane, and start going back out to the outermost lane again.
2. When running a race, it's much easier to run a certain time if you keep an even pace. To make this easier, it helps to know what running the pace feels like. The goal of this workout is to make the pace comfortable, so do not set a pace that you know will be hard. If you think you can run a certain time for a 10k, it shouldn't be too hard to do four separate mile repeats at the pace. If the pace feels too hard, it probably is! For example, if you were planning on running a 10k, you could do a workout like this:
   
       warmup
       4 x 1600m
       cooldown
   
   The 4x1600m intervals should be done at your goal 10k race pace. Between each interval, rest until your heart rate falls to about 120. Be sure to warm up and cool down well!
3. Here's a good set to work on speed and endurance at the same time, and it has enough variety to it that it doesn't seem boring.
   
       warmup
       100m
       200m
       400m
       600m
       800m
       600m
       400m
       200m
       100m
       cooldown
   
   After each interval, either jog half the distance of the interval, or rest for the same amount of time as it took to run the interval.
4. Here's a workout I always had to do in high school. It wasn't my favorite, but it did work. It's a training program for the mile run, but it can be modified for other races. This is meant to be used as a nine week program. On completion of the program, you shouldn't have too much trouble running your goal time for the race you're training for.
   
       warmup
       6 x 400m
       cooldown
   
   Here's how it works: run this workout once a week. Run the intervals at your GOAL pace. Each week, you get less rest between each interval. The first week has 3:00 rest between each, and each week afterwards, you cut 0:20 off of the rest time, so the second week has 2:40 rest, the third week 2:20, and so on. Keep cutting off time until you have 0:40 rest between the intervals, that's the last workout. The next week, go out and have a great race!
5. Sometimes, the simplest workouts are the most effective, and also the most overlooked. A good example of this is the good old hill workout. This workout is good for increasing both speed and stamina. Find a hill, it doesn't have to be steep or intimidating. A good length is 200 to 400 meters. Start out with five to eight repeats at a pace that you can keep up for all the repeats. As you get used to the workout, try adding more repeats, or find a steeper or longer hill.