30-90 Fartlek Workout: The Perfect Challenging Aerobic Workout for April-May
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đź“Ś KEY TAKEAWAYS
- 30 seconds at 5K goal pace rhythm + 90 seconds easy running (don't look at GPS)
- Four benefits: Aerobic stimulus, faster than other aerobic workouts, quick recovery, kids love it
- Â Mistake to avoid: Don't use 48-72 hours before an important meet
- Use 48 hours AFTER a meet (Saturday after a Thursday meet)
- Athletes must finish saying "I could have done 3 more sets"
- Total workout example: 50 min (7 easy, 8 with strides, 30 ...
12 Tips for a Breakthrough Performance in Outdoor Track
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đź“Ś KEY TAKEAWAYS
- "If you want to do things you've never done before, you've got to do things you've never done before"
- Â 800m: Accept that with 500m to go, you WILL be uncomfortable. Know this going in.
-  1600m: You must cover moves from competitors — don't let them go. Move with 500m to go.
-  3200m: Don't let pace slow on laps 5-6-7. Chunk the race: 600m (position) → 2000m (groove) → 600m (compete)
- Consider a 3-4 second positive split in th...
Training Between The State Track Meet and Post-Season Track Meets
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đź“Ś KEY TAKEAWAYS
- After the state meet, athletes need several easy days to recharge emotionally — they’re physically fit but mentally drained from weeks of high-stakes racing.
- Don’t jump straight into race pace workouts. Use challenging aerobic workouts (progression runs, fartleks) in the first week back to advance fitness without adding emotional stress.
- The post-season should be fun — don’t schedule hard workouts until the athlete is genuine...
