Sweaty Speed Sessions 1: Beginner Track Workout

Last night was the first of our Sweaty Speed Sessions with Sweaty Betty at the Regent’s Park track. After chatting with the group, we established that whilst they were all intermediate runners, that for most of the group it was their first speed/track workout, so we decided to start with a Beginners speed

We started with a warm up, and some games that included some ‘wiggly running’, ie. everyone running behind a leader with the person at the back sprinting to the front.

Beginners Track Workout

Everyone ran 100m sprints with a 100m walk between each sprint. I timed four of each person’s 100m sprint time, and noted it down. We’ll be doing at least one timed 100m sprint each week so they people can see how much they improve (hopefully) over the 6 weeks of the Sweaty Speed Sessions!

If you want to complete this workout, I recommend adding in 2 x 400m jog as a warm up before you start the 100m sprints, and 2 x 400m cool down afterwards, as well as a bit of a stretch- particularly of your quads and glutes.

There was a lovely group at the session, and they all said that the session flew by- things are so much easier when you’re in a group than on your own!

Sweaty Speed Sessions are free track workouts for runners of all abilities (although basic fitness level is required) on a Wednesday evening at Regents Park Track at 6.30pm. See here for more info. Please join us next week, or try out the workout and let us know how you got on!

Do you include speed/track works in your training?



  1. August 2, 2013 / 9:05 am

    That picture is loads better! I’ve put a link to this on my blog and I’ll do a post about it next week (around Tuesday). πŸ™‚

  2. August 2, 2013 / 9:32 am

    Ooh looks fun – do you know if they’re doing it in Brighton too? I need to join a running club, was gonna join the Sweatshop one but think I need to build up a bit more first as they go on 7mile hill runs. Even though I’ve run two half marathons before, I’m right back to 5k distance at the mo, trying to get faster/stronger, so need to build up my endurance/distance. Thanks for posting the beginners speed session – I’ll have a go on the weekend πŸ™‚

    • August 8, 2013 / 10:51 pm

      At the moment it is just the Soho club, but I’ll pass on the message to Brighton! 7 mile hill runs is quite ambitious, I’m terrible at hills. How did you get on with the track session?

  3. August 4, 2013 / 3:46 am

    This post is great for us newbies to running. Im somewhere between 5-10k at the moment and feel like a couple of speed sessions might mix it up a bit for me as well as improve my fitness, I run alone at the moment (considering joing a club in Manchester soonish!) so I will seek out my local track! Thanks again!

    • August 8, 2013 / 10:50 pm

      No problem, thanks for reading! Hope you find a nice club near you, and do give the track workout a go!!

  4. August 6, 2013 / 2:31 pm

    I’ve been telling myself that I should do some speed work, but I haven’t yet. The last time I ran on a track was in high school when I joined the winter track team for 1 week before quitting. I’ll try out your beginner workout when I get my butt to the track one of these days!

    • August 8, 2013 / 10:49 pm

      You should! It’s actually more fun than you think it will be!! Let me know how you get on if you do try it!

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