minutes per mile blog

how long should a track workout be? and would you like a granola bar?

Morning! IMG_4791We are going to zoom around the track and then head straight to some granola bars. Today’s workout: 6x800m, 3:15ish per rep. 2:40 slow jog recovery in between, 1/2 mile warm up/cool down on each end. My Brooks Mach 16s made me feel like a cheetah!IMG_4794This track workout totaled 5 miles, which is pretty normal for me — most of my track workouts range from 4 to 6 miles depending on where I am in the training cycle and what the workout is. I think when I started running track, my workouts were closer to 3-4 miles. IMG_4792Looking at some advanced marathon training plans, it seems like speed workouts range from 4-7 miles (tacking on a mile or two for warmup/recovery/cool down): Cool Runnings, random NYC training plan, Hal Higdon. Other tips I’ve heard (mostly from my friends in the DC Road Runners): a track workout should be about 45 minutes in total; a track workout — not including warmup/recovery/cool down — should be no more than 10% of your weekly mileage (so if you hit 50 miles last week, for example, this week’s track workout (minus warm up/recovery/rest) could be up to 5 miles).

Mkay, enough of numbers.

Remember when I tried to make KIND bars the other week, and when they fell apart I made them into “granola“? Well, this week I tried again and had a bit more success!homemade_granola_bar_DSC0121These don’t technically qualify as a KIND bar copycat, because they have eggs, oatmeal, and almond flour. BUT they taste delicious and are still big on healthy fats and protein while low in added sugar. Anthony and I have been taking them to snack on at work and are big fans!homemade_granola_bar_DSC0123I used dates as the dried fruit in this batch of bars, but I might try dried cranberries and/or apricots next for a change. I could see dried apple also tasting delicious in these… anyways, we’ll save that for another week.

One of these bars is crumbly enough to easily break with your hands, but not so crumbly that it breaks apart when you toss one in your purse. Nothing worse than a purse full of crumbs, right?homemade_granola_bar_DSC0118The flavor of these is quite nutty, and I think it mostly comes from the hazelnuts. If you like a milder granola bar, you might want to stick to almonds, pecans, and/or peanuts. Ready for the recipe?

Oat-Almond-Date Bars (makes 12-15 bars)

  • 2 cups oatmeal
  • 1/2 cup almonds, slivered
  • 1/2 cup nuts of your choice (I used hazelnuts), chopped
  • 2 eggs
  • 2/3 cup almond flour
  • 1 cup dates, chopped
  • 1/3 cup brown sugar
  • 1 tablespoon honey
  • 1/3 cup peanut butter
  • 1/3 cup date crystals (optional)
  • pinch of salt
  • 1 tsp cinnamon

Directions: Line a small cake or cookie pan with parchment paper (or spray with non-stick spray) and preheat oven to 350. In a blender or food processor, blend half of the oatmeal into a fine powder. Mix well with all other ingredients in a bowl. Spread mixture into the pan evenly, about 1/2 inch in height. Bake for 25-30 minutes and let cool for at least an hour before cutting into bars. Drizzle the top with honey if you prefer!homemade_granola_bar_DSC0119Enjoy!

  • Favorite brand of granola bars?
  • How long are your track workouts?
  • Hazelnuts: yay or nay?

12 thoughts on “how long should a track workout be? and would you like a granola bar?

  1. There is a rule of thumb for for speed workouts that says the amount of mileage you for your workout not including rest is equal to no more then 10% of your weekly mileage. It’s pretty decent advice. I did 10×800 this morn and I will do right at 50 miles for the week so I still holding to it after many many years of training.

    • i think it’s a fun game and an easy number to take with a grain of salt — to do the “true” yasso workout, though, i would have had to do 10 reps, not 6! i think fast finish long runs are the best indicator :) if i could run a 3:15 at richmond, that would be pretty insane haha

      • So yeah, I did 10 x 800 yesterday and perfect Yasso form with rest equal to the interval time. I averaged 3:07. I think my 55 yearold bones can do sub-3:15 but definitely, my days of 3:07 seem a thing of the past.

  2. Including the warm up & cool down, my track workouts are 6-7 miles–2 mile warm up, 3 total miles of speed, 1-2 miles cool down

    yay hazelnuts. DOUBLE YAY NUTELLA