Speed Work, without a Track?

At least once a week for the past few months, I’ve been running speedwork sessions, without going to a track. I’ve been using my Cadence Burst workouts, (that are now available on iTunes, Apple Music, Google Play, Spotify, and many other music distribution services). These workouts are great, and they are really helping me run faster! All you need is a somewhat flat and firm surface, like a sidewalk, road, or non-technical trail, and you’re all set!

I like to go to the North Jupiter Flatwoods Natural Area, because it’s only a few miles from my house, and there’s a quarter-mile paved nature trail that serves as a make-shift track. But I’ve also done these sessions on a long sidewalk as well. Here’s how it works:

Each Cadence Burst session is audio-guided, meaning our fabulous narrator, Andrea, will tell you everything you need to do to complete the session.  The session starts with a few minutes of walking as a warmup, followed by ten intervals. Each interval is made up of two-minutes of walking followed by a one-minute speed burst. You alternate the two minutes of walking (the rest period) with one minute of sprinting (the speed portion), and then finish with a few minutes of walking as a cooldown. You manage your pace by running to the beat of the music. It couldn’t be easier!!

The album contains nine 30-minute sessions in all, and the first two are actually walk/walk intervals. The other seven sessions progress from moderately fast to “OMG my legs are on fire!” quick.

Click here to sample a session. 

Anyway…today I did the final track which I call, “Run Like the Wind”. Each sprinting minute is somewhere in the mid 190 beats per minute and I just can’t get enough of this workout! Check out my one-minute split mile-paces.

The fastest I can run a full mile at this time in my life (at 55 years of age) is 8-minutes, and my fastest split was done at 7:01, as you can see by the photo. And I know if I continue to do this workout once a week, I’ll only get faster and faster as I work to improve my running form and technique, and continue to build up my muscle strength.

So give it a try, what do you have to lose? If you’d like to sample an entire Cadence Burst session, contact me and I’d be happy to send you one! As always, please leave a comment-I’d love to know what you think about speed workouts.

Keep running to the beat!

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