Tempo, Turnover, Sustain. This week's workout is all about switching gears and holding on to execute endurance pace from a place of fatigue. The intention here is to teach the body to recover from a higher performance at a steady effort. 

Workout: 

• 1-2 mile warm-up 

• 4x600m tempo w/ 200m recovery 

• 4x300m fast + controlled w/ 100m recovery 

• 1-2 miles marathon pace

• 1-2 mile cooldown 

Office Hours is Inner Lane’s weekly track workout, designed by our coaches for our athletes and open to everyone willing to show up and work hard. Come meet us on the track! 

Up this week, we have a coach’s favorite: the pyramid. There is something so satisfactory about building up in distance through each interval, and taking it back down on the other side. The intention this week is to maintain a consistent pace on the way up as the distance increases, then lean into speed on the way down. 

Workout: 

• 1-2 mile warm-up 

• 800, 1200, 1600, 2000, 1600, 1200, 800 

• 1 minute standing recovery + 400m active recovery after each interval

• 1-2 mile cool down 

Office Hours is Inner Lane’s weekly track workout, designed by our coaches for our athletes and open to everyone willing to show up and work hard. Come meet us on the track! 

We’re switching paces and fighting off fatigue this week, finding quick 300s with even quicker recovery to round off a lap on the track. These fast intervals train the body to find a sustainable pace while offering brief recovery to regulate the system. We’ll break these intervals into sets of 4 with longer recovery in between. 

After sets of 300m, you’ll settle into a mile at endurance pace. Training your body to find that zone while embracing the present fatigue. 

1-2 mile warm up 

2-4 sets of 

• 300m fast + controlled

• 100m active reset

• 400m active recovery after each set of 4 

1 mile @ endurance pace 

1 mile cooldown 

Office Hours is Inner Lane's weekly track workout, designed by our coaches and geared toward our athletes, and open to everyone. We bring the coffee and snacks; you bring the willingness to show up and do the work.

See you on the track!

800m is one of the most versatile distances to hone in on for a track workout. 800m repeats lend themselves to the iconic Yassos that tie up a marathon training cycle while also benefiting athletes focusing on shorter distances and quicker paces. 

2 laps around the track are easy to visualize, making this workout one that becomes incredibly mental. Focus on consistency rep over rep before increasing speed for the final intervals. 

• 1-2 mile warm-up

• (6-10) x 

  • 800m tempo

  • 400m active recovery 

• 1 mile cool down 

Office Hours is Inner Lane's weekly track workout, designed by our coaches and geared toward our athletes, and open to everyone. We bring the coffee and snacks; you bring the willingness to show up and do the work.

See you on the track!

We might be in the middle of a marathon training cycle, but working on speed stays top of mind. 200m repeats are a dynamic way to increase cadence, improve power, and engage the anaerobic system. 

We’ll begin with an extended warm-up to ensure muscles are warm before dialing in faster paces. 

• 2 mile warm-up

• (12-16) x 

  • 200m fast + controlled 

  • 1 minute standing recovery 

  • 200m active recovery 

• 1 mile cool down

Office Hours is Inner Lane's weekly track workout, designed by our coaches and geared toward our athletes, and open to everyone. We bring the coffee and snacks; you bring the willingness to show up and do the work.

See you on the track!

Office Hours is Inner Lane's weekly track workout, designed by our coaches for our athletes and open to everyone.

We bring the coffee & snacks, you show up and work hard!

Building strength, pacing control, and confidence through sustained mile repeats.

This week, we're focusing on finding a strong, repeatable rhythm and practicing the patience it takes to hold consistent efforts from start to finish.

• Warm-up

• Mile repeats

• 2-minute standing recovery between reps

• Cool-down

The goal is to lock into a challenging but controlled pace that you can repeat. Use the standing recovery to reset, regroup, and prepare to hit that same effort again.

This is also a great workout to practice your race-day fueling strategy. Try taking nutrition after the warm-up or early in the workout to build confidence fueling around faster running.

See you on the track!

Office Hours is Inner Lane's weekly track workout, designed by our coaches for our athletes and open to everyone.

We bring the coffee & snacks, you show up and work hard!

This week, we're working through a progressive speed ladder where each rep gets shorter and faster. You'll start by finding your rhythm, then gradually increase intensity while staying smooth and efficient.

Warm-up
(3-6) × (600m, 300m, 100m)

600m @ 5K effort
300m @ 3K effort
100m @ Controlled Speed

Standing recovery after each mile of work
Cool Down

The goal is controlled speed, not forcing the pace. Stay patient on the 600s, shift gears through the 300s, then open up your stride and finish fast on the 100s.

Don't forget some recovery after! Stretch, foam roll, and take care of your body!

See you on the track!

Office Hours is Inner Lane's weekly track workout, designed by our coaches for our athletes and open to everyone.

We bring the coffee & snacks, you show up and work hard!

This week, we're focusing on longer efforts that challenge your ability to settle into a rhythm and hold consistent pacing from start to finish.

Warm-up
(2-4) x 2000m repeats
400m recovery between each rep
Cool-down

The goal is to find a strong, sustainable effort that you can maintain across every interval. Use each recovery to reset, then lock back into the same rhythm with confidence. Smooth, steady, and controlled.

See you on the track!

Building speed and threshold strength.

After a warm-up, we'll start with short, fast 100m strides to wake up the legs and reinforce quick turnover. After a 400m reset, we'll transition into sustained threshold efforts designed to build strength, efficiency, and confidence at a comfortably hard pace.

- (4) × 100m fast w/ 300m easy jog

- (3-6) × 1k threshold w/ 200m easy jog between reps

The goal is to run the 100s fast but relaxed, then settle into a controlled threshold effort where you could speak in short phrases but wouldn't want to hold a conversation. Stay smooth, stay patient, and let consistency be the focus.

See you on the track! 

Office Hours is Inner Lane's weekly track workout, designed by our coaches for our athletes and open to everyone. We bring the coffee & snacks, you show up and work hard! 

A simple session with a fast finish. We'll warm up, then work through a descending ladder as the distance shortens and the pace gradually increases.

- Strides with full recovery

- (2-4) x 800m

-  (2-4) x 400m

- (2-4) x 200m

60 seconds standing recovery after each interval

The goal is smooth and controlled speed, not an all-out effort. Focus on good mechanics, quick turnover, and finishing each rep feeling like you could do one more.

See you on the track! 

It's time to see what you've got!!

Join us for our annual Mile Time Trial, an opportunity to test your fitness, challenge yourself, and experience the energy of running with the Inner Lane community.

Whether you're chasing a PR, running your first timed mile, or simply curious about what you're capable of, we'd love to have you out there.

Event Details:


Heats will be assigned based on registration information


Heat assignments and event details will be sent on June 23

We'll have pacing support, coffee, snacks, and plenty of encouragement from the sidelines.

Office Hours is designed for Inner Lane athletes and open to all, but registration is required for this event so we can properly organize heats and pacing. Registration link HERE.

Come ready to lean into the challenge and have some fun along the way.

With our Mile Time Trial coming up, we're keeping the focus on speed, rhythm, and efficiency.

Shorter reps allow you to practice running fast while staying relaxed, helping you dial in the turnover and confidence you'll want when it's time to race the mile.

Workout:
• 1–2 mile warm-up
• 8-12x 200m repeats
• 100m recovery between reps
• 1–2 mile cool down

The goal isn't to sprint every rep. Think smooth, controlled, and repeatable. Use this session to get comfortable changing gears and finding a fast pace that feels sustainable.

Office Hours is Inner Lane's weekly track workout, designed by our coaches and geared toward our athletes & open to everyone. We bring the coffee and snacks; you bring the willingness to show up and do the work!

See you on the track!

Join us on the track as we celebrate everyone who raced Chicago 13.1 this past weekend! 🎉

The week after a race is a great opportunity to step away from longer sustained efforts and reintroduce some top-end speed. We'll keep things short, relaxed, and fun while waking the legs back up.

Workout:
• 1–2 mile warm-up
• 6–12 × 100m strides/pickups
• 300m easy recovery between reps
• Cool down

We'll also spend some time giving back to the space that hosts us each week with a quick track cleanup. Inner Lane will provide gloves and trash bags.

Office Hours is Inner Lane's weekly track workout, designed by our coaches and geared toward our athletes, yet open to everyone. We bring the coffee and snacks; you bring the willingness to show up and do the work.

See you Thursday! 

What does it take to train for a marathon and thrive in the process?

Join Inner Lane for a dynamic, runner-focused workshop that goes beyond the miles. We’ll cover everything from training cycles and fueling strategies to mental preparation, strength work, and recovery. Whether you're running your first marathon or looking to level up, this session will equip you with tools you can apply right away.

This week’s session brings us back to the basics: fast on the straights, recovery on the curves. It’s one of the simplest and most effective ways to reintroduce speed, refine form, and build rhythm.

Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.

Ease into marathon weekend with guided meditation, mobility, and visualization designed to ground you before race day. This open-community session welcomes all athletes running the Chicago Marathon. It’s a chance to calm your mind, wake up your body, and set clear intentions for the miles ahead.

Taking time to connect inward before race day can improve focus, reduce anxiety, and enhance performance by helping you visualize success and move through any pre-race nerves with confidence.

Coffee & bagels provided | Powered by AG1

RSVP encouraged via Strava event link to help us plan for breakfast and setup.

Office Hours is Inner Lane’s weekly track session, designed by our coaches for our athletes but open to all.

This week is YASSOS: 10 x 800m with steady jog recoveries. The goal is to lock into goal marathon rhythm, practice fueling early, and finish strong. This is the last major effort before tapering, so consistency and focus are crucial.

As always, Inner Lane coaches will be on the track to guide you, with coffee, water, and electrolytes ready post-run.

This week’s Office Hours blends three key gears into one session: tempo rhythm, sharp turnover, and sustained endurance.

We’ll open with 600m tempo repeats to lock into rhythm, shift into 300m turnover strides for speed and efficiency, then finish with 2 miles at steady endurance effort on tired legs. The focus is on smooth transitions across paces and holding form strong through fatigue.

As always, Inner Lane coaches will be on the track to guide you, with coffee, water, and electrolytes ready post-run.

Office Hours is Inner Lane’s weekly track session. Designed by our coaches for our athletes, but open to anyone who wants to train hard and build community.

This week’s session is a strength-focused interval workout: 8 x 600m hard with 200m float recoveries.

Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.

This week’s 800s build grit, sharpen pacing, and boost endurance and for marathoners, they’re a key step toward our signature Yasso workout.

Train hard, recover smarter.

Join us for a long run led by Inner Lane, followed by two hours of focused recovery at Ethos Training. This is your chance to combine a quality workout with professional-grade treatment.

Perfect for anyone building toward fall races.

Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.

This week’s 800s build grit, sharpen pacing, and boost endurance and for marathoners, they’re a key step toward our signature Yasso workout.

Office Hours is Inner Lane’s weekly track session, open to anyone ready to train hard and build community.

This week’s 400m repeats bring hard efforts with near-full recovery to sharpen turnover, boost confidence, and make race pace feel easier.

Join us on the track and we’ll cheer you through every rep!

Office Hours is Inner Lane’s weekly track session — designed by our coaches, open to all.

This week’s session is
• 4 x 1 mile @ half marathon pace

Whether you're tuning up for a race or building strength mid-cycle, this session builds control, confidence, and speed.

We’ve got the hydration, snacks, electrolytes, and support. You bring the effort. See you on the track.