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 complete experience—you’ll pick up technique cues, extra nuances, and the real feel of how this all flows together.
Key Points
- Speed work at the track: Hit 400 m repeats with brief active recovery, then move into 800 m repeats on the straightaways. Between efforts, jog or walk based on effort level.
- Active recovery is key: Keep your heart rate elevated 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 (like a bagel from a NY deli) to sustain your lifting performance.
- 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 (≈5 mi total)
- 1 mi easy jog to warm up.
- 400 m repeats – 6 × 400 m at speed (≈5–6 sec/100 m) with 200 m jog or walk recovery.
- 800 m repeats – 4 × 800 m at tempo on the straights, jog the curves, 400 m easy between rounds.
- ½–1 mi easy jog to finish.
Strength Session (≈45 min)
| Exercise | Reps / Time |
|---|---|
| Pull‑ups | 3 × 8‑10 |
| Reverse lunges (each leg) | 3 × 12 |
| Single‑arm dumbbell press (each arm) | 3 × 10 |
| Sled pull / push | 3 × 30 sec |
| Bent‑over rows | 3 × 12 |
| Overhead dumbbell press | 3 × 10 |
| Core side‑plank press‑ups | 3 × 10 each side |
| Rest 60–90 sec between sets. Scale the load and recovery to suit your current level. |
Closing Note
Test out this combo this week. Adjust your pace targets to align with your race zones in the Pacing app, and make sure you refuel with carbs right after the run to stay strong through the strength block. Train well! 🚀
References
- Track Intervals & Full Body Workout with Brian Mazza - YouTube (YouTube Video)