Welcome to the sixth of (hopefully) many Workout Wednesdays. The goal of this column is to create a set of shorter blogs targeted specifically towards providing newer runners with a tangible place to start running beyond just going out to jog a few miles. I do my speed workouts on Wednesday, which is why it made perfect sense to post these workouts in the middle of the week. I find it to be an ideal time a few days after my Monday tempo run and before my Saturday long run, but you can incorporate this into your plan wherever it makes sense. I recommend consuming some sort of nutrition before your workouts – my default is a cold glass of Chia Fresca. If you have a go-to workout that you run regularly and want to share with other readers, please reach out through our contact page to be featured in a future Workout Wednesday.
This is a classic track & field workout that you may already be familiar with. The workout is ideally performed on a track, but can be done on any small loop or be modified so long as there is a stretch of road or trail that is suitable. Crossovers are fairly simple, but in case you are not familiar with the concept, run your 200m sprint from one corner of the track to the other and then walk back to where you started through the middle of the track (about half the distance you just ran). As soon as you get back to the start, begin the next sprint!
The Workout:
1-2 miles warmup
12-15 x 200m crossovers
1-2 miles cool down
Now that you’re finished, go down a delicious recovery drink and definitely do not forget to stretch!
Let us know how the workout went and how we can improve in the comments below. Was anything about the workout unclear? If you have a workout you want to share reach out via our contact page and don’t forget to follow the blog to get these delivered straight to your inbox.