Football season is approaching, which is one of my favorite times of year. I was visiting Lexington, Virginia a few months ago and whenever I do, I love running through the town and the colleges that are there. I thought I'd share a workout I did at the Virginia Military Institute track one evening. The weather was perfect, humidity wasn't too bad and you just get a little more pumped up about your effort level when you are a military college.
Workout started with a jog around the outer lanes of the track for 2 laps, going in the "wrong" direction. Since there weren't any other exercisers, I could do this, but you might not be able to if the track where you run is busy. I then did a bit of dynamic stretching and warm up drills since I knew what was ahead of me. High knees, butt kickers, skipping, bounding, etc for 5-10 minutes.
Next, the work part: Running 1/2 mile intervals at 5k pace followed by a one lap jog, then sprinting up the stadium stairs, then 1 lap jog. Repeat four times. Cool down with a slow jog or walk for one to two laps and don't forget to stretch, hydrate, and refuel!