How to do a Speed Workout

On Thursdays, I try to do a speed workout, to achieve two main objectives, to learn to move my feet very quickly and use efficient running technique.

And the best way I know to do a fun, motivating speed session is to do a 30-minute Cadence Burst workout. So today I headed out to the closest park near my house to unwind after a long day at work.

Nature Trail
The nature trail at North Jupiter Flatwoods.

The best place to do a Cadence Burst session is a sidewalk or non-technical trail that doesn’t usually have a lot of people on it. I like to go to North Jupiter Flatwoods Natural Area, where there is a nice ¼-mile paved nature trail loop that is perfect for this type of workout.

Each Cadence Burst session starts with 4-5 minutes of warm-up walking, plus an additional 2-minute walk that starts off the intervals. I usually start my watch when the first sprinting interval begins, and hit the “lap” button every time I change speed.

Cadence Burst intervals consist of alternating two-minute walks and one-minute sprints, for a total of ten intervals. Today I ran four of my one-minute sprints at a sub-7 minute/mile pace! The fastest was 6:46. Now, if I could only maintain that pace for a whole mile! Someday…

Today I ran to the fastest track on the album, Run Like the Wind (up to 194 BPM).

Special Offer for my Readers

Right now, I am offering my entire Cadence Burst album for free, to anyone who requests it. I don’t know how much longer I will have this promotion active so take advantage while you still can! And if you do decide to try one, please leave a comment so others can benefit from your experience. And if you have any feedback about how I can make them even better, just let me know!

Keep running to the beat!

Jeanette

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