MY FIRST TRACK WORKOUT WITH BROOKLYN TRACK CLUB + Self-Employed Life in NYC Vlog - Emma Abrahamson

Aug 13, 2025

This is a quick summary of MY FIRST TRACK WORKOUT WITH BROOKLYN TRACK CLUB + Self-Employed Life in NYC Vlog 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:

Emma runs a mixed‑interval track session: 6 × 800 m repeats followed by 4 × 200 m sprints. This combination of longer repeats and short sprints is a powerful way to build speed and stamina. In fact, 800m repeats are a staple workout for runners looking to get faster, as we explore in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
She uses her Apple Watch to gauge effort – the 800 m repeats are in the 6:00–6:30 range, the 200 m bursts are around 30 seconds.
No formal warm‑up is shown; she simply hops on a city bike to the track, so runners should add a 5‑10 min easy jog before the intervals.
Hydration and fuel are emphasized – coconut water for electrolytes and a protein‑rich burrito for post‑run refuel.

Workout Example:

1. Warm‑up: 5–10 min easy jog (or bike ride) + light strides
2. Main set:
   • 6 × 800 m @ ~6:00‑6:30 each, 2‑3 min jog recovery
   • 4 × 200 m @ ~30 sec each, 1 min recovery
3. Cool‑down: 5 min easy jog + stretch

Workouts like this are fantastic for building the endurance needed for longer races. For more race-specific plans, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Adjust the paces to match your own fitness – aim for similar effort levels using your watch or perceived exertion.

Practical Tips:

Track your intervals with a watch or phone app; note the time per repeat to keep effort consistent. Understanding the purpose behind different interval structures can make your training more effective, which we break down in our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Stay hydrated during the session; coconut water or a sports drink works well.
After the workout, refuel with a balanced meal (e.g., a burrito with protein, carbs, and veggies) to aid recovery.

Closing Note:

Grab a city bike, hit the track, and try Emma’s 800 / 200  interval combo today – then customize the distances and paces in the Pacing app to fit your own goals. Have fun and keep running strong