FIRST OUTDOOR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday - Emma Abrahamson

Aug 13, 2025

This is a quick summary of FIRST OUTDOAR TRACK WORKOUT FOR THE PORTLAND PILOTS | Angel Wing Wednesday from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Two main groups: a Long‑Distance crew (16×400 m) and a Mid‑Distance crew (1×600 m at 1500 m‑pace followed by a 200‑150‑100 m ladder). The high-volume 16x400m session is a foundational workout for building speed endurance, and similar principles can be applied when preparing for longer events. For those with bigger goals, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
All repeats are run continuous with short active‑rest jogs (≈200 m) to keep heart‑rate up. This method is a powerful way to maximize your aerobic stimulus. To learn more about the science behind this structure, you can explore our deep dive on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Pacing cues: the 400 m repeats target roughly a 5 k pace. Nailing this intensity is key, and we’ve put together some Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to help you do just that. The 600 m is at 1500 m race‑pace; the ladder pieces are run fast with plenty of recovery.
Practical tip: keep a 60‑second 200 m jog between sets for the 400 m repeats, and use a 30‑second jog between the ladder intervals.

Workout Example:

Long‑Distance (16×400 m):
  • 400 m @ ~5 k pace
  • 200 m easy jog (≈60 s) as active rest
  • Repeat 16 times

Mid‑Distance (1×600 m + ladder):
  • 600 m @ 1500 m race pace (≈1:51‑1:52)
  • 200 m jog (≈30 s)
  • Ladder: 200 m fast → 150 m fast → 100 m fast
  • 3 rounds of the ladder with short jogs between

Feel free to adjust the number of repeats or the jog length to match your current fitness level.

Closing Note: Give these track repeats a go and watch your speed and endurance jump! You can easily customise the paces in the Pacing app to fit your own training zones. Have fun, stay consistent, and keep an eye on Emma Abrahamson’s channel for more inspiring workouts. 🚀