Upcoming events.
5k Time Trial
5k Time Trial!
Today is about simulating race effort and learning how to pace, respond, and compete over the 5K distance. RSVP here!
You’ll move through a wide range of effort, settling in early, staying controlled through the middle, and pushing hard when it counts.
This is an opportunity to build both physical and mental resilience for race day.
Workout:
• Warm-up + strides
• 5K time trial (race effort)
• Cool down
Focus on starting controlled, finding your rhythm, and staying engaged as the effort builds.
600m Repeats
Strength Intervals
This session is designed to build strength at speed by maintaining effort through shorter recoveries.
The float recovery keeps you engaged between reps, helping develop the ability to sustain pace under fatigue, a key component of strong racing.
Workout:
• Warm-up
• 8 x 600m hard
• 200m float recovery between reps
• Cool down
Focus on controlled, consistent effort and relaxed form. The goal is not all-out speed, but the ability to stay strong and steady throughout.
300m + 1200m Repeats
Strength into Speed
This session blends quicker efforts with sustained running to build both turnover and aerobic strength.
You’ll move from shorter reps to longer-tempo work, practicing how to change gears while staying relaxed and efficient as fatigue builds.
Workout:
• Warm-up
• 300m reps @ 10K pace with short float recoveries
• 800m steady efforts to lock into rhythm
• 1200m @ tempo (controlled, sustained effort)
• Cool down
The goal is smooth transitions, carrying efficiency from faster running into longer efforts without forcing the pace.
Ladder 800/400/200
Progression + Speed Change
This ladder is designed to help you progress into faster paces as distance shortens, building both control and confidence as you shift gears.
We’ll start with short strides to warm up the legs, then move through a descending ladder, allowing you to gradually increase intensity while maintaining form.
Workout:
• Warm-up + strides (full recovery)
• 800m (400m recovery)
• 400m (200m recovery)
• 200m (200m recovery)
• Cool down
The goal is smooth progression, not forcing the pace, but building into it.
Progressive 400s
Changing Speeds + Finishing Strength
This session is designed to build your ability to change gears efficiently, a key skill for racing well and finishing strong.
You’ll move between 5K pace and mile pace within each rep, teaching your body to respond to pace changes while maintaining control. The full walking recovery allows for quality efforts each time through.
Workout:
• 200m @ 5K pace
• 100m @ mile pace
• 100m walk recovery (full reset)
Repeat for quality, not exhaustion
The goal is not just speed, but precision and awareness, learning what each gear feels like so you can access it when it matters most.
200m Repeats
We’re back on the track 🏁
Join us for our first track session of 2026, a classic: 200m repeats.
Workout:
• 1–2 mile warm-up
• 2–4 sets of:
– 4 x 200m fast (200m recovery)
• 400m easy between sets
• 1–2 mile cool down
Fast, controlled, and a great way to reintroduce rhythm on the track.
Office Hours | Short Intervals to Endurance Effort
Due to the holiday week, we’re meeting Wednesday instead of Thursday!
Office Hours is Inner Lane’s weekly track workout; open to all paces, designed by our coaches to help you build speed, strength, and rhythm.
This week’s focus:
Short, fast intervals to improve top-end running economy and endurance under fatigue.
Workout:
(1–2 sets of) 4 × 100m w/ 100m recovery → 400m jog
(1–2 sets of) 4 × 150m w/ 50m recovery → 400m jog
Finish with 800–2000m at endurance pace
Meet us on the track! Smooth, snappy, and in control from start to finish.
Office Hours: 100m & 600m Repeats
Fast, focused speed session combining short bursts and controlled endurance.
Start with 100m accelerations followed by smooth 300m recoveries to wake up turnover and rhythm. Then shift into 600m repeats to build speed endurance while maintaining relaxed form.
The goal is quality, not fatigue. Smooth, snappy, and in control from start to finish.