Some of the best speed work I have done!!!

Thursday I did some of the best speed work I have ever done. It was also some of the shortest. This week I had easy runs planned all week but when my husband asked if I wanted to go to the track with him for some speed I couldn’t pass up the opportunity :). We decided to take the girls and all get some running in.


He has been trying to get me to work on shorter speed repeats and I keep saying sure, but keep not doing it.

My speed usually consists of mile repeats or 2 mile repeats. Once in a while I will do 800’s, but that is about as short of a distance as I go.

We decided to do 8 x 100, 4 X 200, 4 x 400. 2 total speed miles….how hard can that be right?


Turns out it was REALLY hard and I am more sore than I have been in a while. I also ran all 2 of my fastest 400’s and my other 2 were close. I honestly could not believe the time when I saw it…I was thinking it was going to be at least 5 seconds slower.

The 100’s were:  (20, 19, 20, 18, 20, 19, 20, 17) with a 100 jog in between

The 200’s were: (38, 41, 41, 39) with a 200 jog in between

I honestly don’t really know if this is good for me in these distances or not. I do know that I am more of an endurance athlete and short speed is not something I do much of at all.

The 400’s were: (1:25, 1:28, 1:26, 1:26) with a 400 walk/jog in between

I have never run 100’s or 200’s before so I had no time goal for them…just go as fast as I can. A 1:25 is one of the fastest 400’s I have ever done and that was after having already done my 100’s and 200’s.


Friday I had no trouble keeping a nice and easy 8:22 pace for 8 miles :). My legs were definitely still feeling Thursday!

Hope you are having a great weekend!!!!

Do you ever do short speed repeats?






  1. says

    Wow!! Definitely a speedy workout! -And in this crazy heat too! You should feel really good about going into your fall season with speed sessions like this under your belt. : )

    • Jen says

      Thanks Tia :)! I thought because I have been doing closer to 4-5 miles of speed that this would be easy, but it definitely was not! I must have been using different muscles too because I had some sore muscles for a couple of days! I am super excited to follow your training for Chicago! Just keep reminding yourself that summer sweating leads to fall pr’ing :)!!!!!

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