Keeping your cardio up while not SWERVIN! by Jenna
Track Workout #1
WARM-UP
I like to pair my track workouts with a comfortable run or jog from my apartment to the track. For me, it’s 3 miles to the East River Track. I recommend a slow and easy (conversational pace) 1-3 miles coupled with some dynamic stretching (high knees, butt kicks) before you hit your workout.
THE WORKOUT
This workout is a descending ladder – start at the top and work your way down. As your distances get shorter, your speed should increase.
1 mile (1600m) @ slightly faster than conversational pace
1200m @ similar to your mile pace, slightly more effort
800m @ effort, should need the recovery
400m @ all out big push!
Separate each with a 1 min recovery walk or jog.
Long Run Destination:
When I’m looking to rack up some miles, I love choosing a destination and mapping out my mileage to get there and back. Below is one of my favorites or you can always DM me for more ideas.
Little Red Lighthouse (via the Henry Hudson Highway)
Distance from SWERVE Midtown: 7.5 miles
Running Beats:
JENNA’s After Dark Selects is a collection of the latest EDM tracks and releases that inspire SWERVE After Dark (updated weekly)!
