my first TRACK WORKOUT in 3 YEARS! *legs went lactic* - Emma Abrahamson

Intro: This is a quick summary of *my first TRACK WORKOUT in 3 YEARS! legs went lactic from Emma Abrahamson. It’s a fun, honest look at getting back on the track – 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:

• Warm‑up matters: Emma starts with a short 2‑mile easy run before the main set.
• Main set focuses on three 1‑mile repeats at roughly 6:50 – 6:40 min/mi to build aerobic endurance.
• After the miles she adds “twos” – fast 200‑meter repeats (≈30‑35 sec) to sharpen cadence and leg speed.
• The workout feels tough on the legs (lactic‑acid) but is a solid way to re‑introduce track work after a long break.

Workout Example (you can copy it straight to your Pacing app):

1. Warm‑up: 2 mi easy (10:00 – 12:00 min/mi) + light strides.
2. Main set – 1‑mile repeats:
   • 1 mi @ 6:50 min/mi
   • 1 mi @ 6:45 min/mi
   • 1 mi @ 6:40 min/mi Take 2‑3 min of easy jog or walk between each mile.
3. Cadence work – “twos”:
   • 6 × 200 m fast (aim for 30‑35 sec each) with 30 sec easy jog recovery.
4. Cool‑down: 1 mi easy + stretch.

Practical Tips:

• Start the session well‑fed and hydrated (Emma grabs a coffee and an RX bar before heading out).
• Keep a watch or phone handy to monitor splits; Emma noted her mile times ranged 6:30‑6:40.
• If 200‑meter repeats feel too fast, lengthen the recovery or reduce the number of repeats.
• Adjust paces to match your current fitness – the structure (warm‑up, repeats, cadence work, cool‑down) stays the same.

Closing Note: Give this track workout a go and tweak the paces to fit your own speed in the Pacing app. You’ll feel the burn, but the progress is worth it – happy running! (Don’t forget to watch Emma’s full video for more context and motivation.)

References

• my first TRACK WORKOUT in 3 YEARS! legs went lactic - YouTube (YouTube Video)

Workout - Emma's Lactic Blaster

• 10min @ 9'30''/mi
• 0.0mi @ 6'50''/mi
• 2min 30s rest
• 0.0mi @ 6'45''/mi
• 2min 30s rest
• 0.0mi @ 6'40''/mi
• 5min rest
• 6 lots of:
  • 200m @ 4'22''/mi
  • 30s rest
• 10min @ 10'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/emmas-lactic-blaster-75997fcf

Don’t have the app? Copy the reference above,
to import the workout after you install it.