Track Workout for Mountain Running

Sam Atkinson

Wednesday Workout – James and Sam tackle unfamiliar territory with a interval track workout, how useful is a track workout for mountain running?

12 x 400m:

Warm Up 5 – 10 minutes easy jog:

Just get the body moving and heart rate elevated

1km Threshold:

This is a pace you could hold for a maximum of 1 hour. 1km at this pace should feel nice and sustainable and is a good way to prepare for the harder efforts ahead.

12 x 400m (with 60 seconds standing rest recovery):

Aim to be slightly quicker than your target 5km race pace on these. 400m at this pace should feel hard but after 60 seconds of rest, you should have your breathing under control and feel ready to go again. You might start to feel the effort towards the latter repetitions, concentrate on staying relaxed and maintain good form.

1km Threshold:

This pace might feel strangely slow after 400m efforts but it’s great to flush out the lactic acid that the efforts will have produced.

Cool Down 5 – 10 minutes easy jog:

Job done, time for a cuppa *OMM is not a qualified coach but we do run quite a bit and these kind of workouts seem to work for us!

Do not attempt a hard session if you do not already have a good training base. If you are new to running or are just building mileage back up, concentrate on lots of steady and easy runs rather than pushing pace in a session.

This is a workout designed to hit those 5km goals or shorter fell races and is a great test of where you are ahead of a ParkRun PB or short sharp race. Because remember: Speed = Strength

Wednesday Workout – James and Sam tackle unfamiliar territory with a interval track workout, how useful is a track workout for mountain running?

12 x 400m:

Warm Up 5 – 10 minutes easy jog:

Just get the body moving and heart rate elevated

1km Threshold:

This is a pace you could hold for a maximum of 1 hour. 1km at this pace should feel nice and sustainable and is a good way to prepare for the harder efforts ahead.

12 x 400m (with 60 seconds standing rest recovery):

Aim to be slightly quicker than your target 5km race pace on these. 400m at this pace should feel hard but after 60 seconds of rest, you should have your breathing under control and feel ready to go again. You might start to feel the effort towards the latter repetitions, concentrate on staying relaxed and maintain good form.

1km Threshold:

This pace might feel strangely slow after 400m efforts but it’s great to flush out the lactic acid that the efforts will have produced.

Cool Down 5 – 10 minutes easy jog:

Job done, time for a cuppa *OMM is not a qualified coach but we do run quite a bit and these kind of workouts seem to work for us!

Do not attempt a hard session if you do not already have a good training base. If you are new to running or are just building mileage back up, concentrate on lots of steady and easy runs rather than pushing pace in a session.

This is a workout designed to hit those 5km goals or shorter fell races and is a great test of where you are ahead of a ParkRun PB or short sharp race. Because remember: Speed = Strength

Sam is the Head Course Planner for the OMM Lite. Prior to working for OMM Ltd he competed in several OMM events. In his first ever event, at just 16 years of age, he won the Family Prize on the Long Score alongside his dad and fellow OMM Hill team member. He has gone on to compete in fell & trail races for Bowland Fellrunners and can be found training regularly on the local moors most evenings.

Sam is the Head Course Planner for the OMM Lite. Prior to working for OMM Ltd he competed in several OMM events. In his first ever event, at just 16 years of age, he won the Family Prize on the Long Score alongside his dad and fellow OMM Hill team member. He has gone on to compete in fell & trail races for Bowland Fellrunners and can be found training regularly on the local moors most evenings.

If you have a story to tell, whether it’s from the OMM, another race or challenge or just how you use our kit, get in touch! Just pop an email to james@team-ark.com and who knows, you might just earn yourself some free kit!