Hit the Fast Lane: The 5K Track Workout
This legendary University of Michigan track session, dubbed "The Michigan," alternates challenging paces to train your body to run hard on race day. "Your heart rate is never way up or way down during this routine," coach Mike McGuire explains, "so your body learns an energy system you wouldn't tap into by doing just flat-out sprints." Warm up for 10 minutes at an easy pace.
|1,200||Run slightly faster than your 5K race pace (80 to 85 percent effort) for 3 laps.|
|400||Recover with a jog for 1 lap (2 to 2 1/2 minutes).|
|1,000||Run 2 1/2 laps at tempo (80 to 85 percent effort).|
|400||Recover with a jog for 1 lap.|
|800||Run 2 laps at 80 to 85 percent effort.|
|400||Jog for 1 lap.|
|400||Run 1 lap hard.|
|Cool-down||Run easy for 10 minutes.|
|Originally published in FITNESS Magazine, May 2014|
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