Mazza's Track & Strength Combo

Workout - Mazza's Track & Strength Combo

• 10min @ 6'30''/km
• 6 lots of:
  • 400m @ 5'00''/km
  • 2min rest
• 4 lots of:
  • 800m @ 5'30''/km
  • 4min rest
• 20min @ 7'00''/km
• 5min @ 6'30''/km

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Intro

Matthew Choi’s vlog Track Intervals & Full Body Workout with Brian Mazza captures a session at Pelham, NY where he tackles track repeats followed by a full-body strength routine. Hit play for the full experience. You’ll pick up technique cues and the real feel of how this flows together.

Key points

• Speed work at the track. 400 m repeats with brief active recovery, then 800 m repeats on the straightaways. Between efforts, jog or walk based on effort level.
• Active recovery matters. Keep your heart rate up between reps with steady jogging or walking. Complete rest defeats the purpose.
• Eat carbs before strength. Fuel up with something carb-heavy after your run (a bagel from a NY deli works) to keep lifting performance up.
• Full-body strength finisher. Pull-ups, reverse lunges, single-arm dumbbell presses, sled movements, rows, and overhead core presses. Pick exercises that build complementary strength for running.

Workout example

Track work (about 5 mi total)

1. 1 mi easy jog to warm up.
2. 400 m repeats. 6 × 400 m at speed (about 5 to 6 sec/100 m) with 200 m jog or walk recovery.
3. 800 m repeats. 4 × 800 m at tempo on the straights, jog the curves, 400 m easy between rounds.
4. ½ to 1 mi easy jog to finish.

Strength session (about 45 min)

Closing note

Try this combo this week. Set your pace targets to your race zones in the Pacing app, and refuel with carbs right after the run to stay strong through the strength block.

References

• Track Intervals & Full Body Workout with Brian Mazza - YouTube (YouTube Video)