With what should I substitute my for Monday Workout?

Training Advice/Discussion High School

8 years ago 05/23/2015 3:26pm EDT

I recently traveled away from home and do not have access to any track whatsoever. I have an important mile race coming up in one week and then the ultimate race of my season the week after that where I will race both the mIle and the two mile. This upcoming week I planned on running a track workout composed of 600-800s such as (8x600@1:45 with 1:15rest) and then a more speed oriented workout on Wednesday. However, I do not have access to a track on Monday so I am extremely indecisive on what to run. What type of workout/run should I do that is close to my planned workout but does not necessitate the use of a track or marked course?

Also, there are plenty of steep, large hills nearby if you deem a hill workout to be an appropriate substitute. However, there are only about 2 weeks left in my season and a hill workout does not seem optimal at this time.

I have run 9:30 3200m and 4:20 1600m, but should easily PR in upcoming races

8 years ago 05/23/2015 5:12pm EDT

re: Track-less

You could run timed intervals, such as 6-8x 2min w/ 75" rest, running at mile effort. Preferably a workout like this is done on grass or dirt, but can be done on the roads (lots of pounding).

Alternatively, you could opt for a 3 mile tempo (5K pace +15-20"/mile) followed up with 4-5x 30" sprints (800m effort) on grass or dirt w/ full rest.

Just remember, missing this workout will not make or break your season, the majority of the work has been done. At this point you should begin tapering off and feeling light/springy.

8 years ago 05/23/2015 10:28pm EDT

re: Track-less

Did you travel away from home in a car? Use the odometer to measure .5 of a mile on the road and have at it. Accurate? Nope but each rep will be consistent.

Track-less wrote:
but should easily PR in upcoming races

Wrong attitude there buck-o. It may be hot, lightning, snowing, offended group boycotting, raining, zombie invasion, rubber pulling up from track, your bus is late, or something else that can toss a nut to your PR attempt. Appreciate PR's but don't think they are ever in the bag.

8 years ago 05/23/2015 10:34pm EDT

re: a random experienced guy

a random experienced guy wrote:
Did you travel away from home in a car? Use the odometer to measure .5 of a mile on the road and have at it. Accurate? Nope but each rep will be consistent.
Track-less wrote:
but should easily PR in upcoming races
Wrong attitude there buck-o. It may be hot, lightning, snowing, offended group boycotting, raining, zombie invasion, rubber pulling up from track, your bus is late, or something else that can toss a nut to your PR attempt. Appreciate PR's but don't think they are ever in the bag.

Or better yet, with that car he could drive to a track.

If you don't have a car, find a flat road and do your workout based on minutes instead of distance. You won't know exactly how far you ran, but as long as you get in a hard effort it shouldn't matter that much for the short term.

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With what should I substitute my for Monday Workout?

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