This Speedy Thursday workout will include something called in and outs (not the burgers!).

In this workout, we’ll work on pace control by doing 100m strides (a buildup into a sprint) in between 100m jogs.

You’ll start by jogging the curved portion of the track and when you hit the straightaway, move into a controlled pickup, gaining speed until you hit full speed by the end of the straight portion. You’ll continue running, but slow to a jog, for the next 100m on the curve.

If you’re racing on Sunday, do 1-1.5 miles of in/outs. If you’re NOT racing on Sunday, do 2-2.5 miles of in/outs.

This type of workout, also called a fartlek (Russian word for speed play) is a great way to include a bit of faster foot turnover while teaching your body to recover while still moving.