Intervals/Speed Sessions

Intervals/Speed Sessions Wednesdays

Want to run faster, at a consistent pace or just look like a gazelle as you run the streets of Kansas City?  Warm up at 5:30pm or whenever you can get there. Session with the coach starts at 6:00.   Bring your own water bottles.  These sessions are free for KCTC members.  To become a member, click here.

  1. Speed/Economy– 400 meter repeats with 400 meter recoveries.
    Purpose: promote running efficiency (lowers amount of oxygen required to run at any given pace) and improve leg turnover.
  2. VO2Max– 800/​1200 meter repeats with 400 meter recoveries.
    Purpose: improve the amount of oxygen your body transports per unit of blood.
  3. Tempo Run – 20 minute steady run at a prescribed pace.
    Purpose: improve your ability to cope with lactic acid build-up.

​Workouts are for all abilities. Individualized pacing charts are reviewed prior to each workout. Check the KCTC Intervals Facebook page for posted workouts and updates.

What to bring with you

  • Water
  • Friend(s)
  • Watch to monitor your pace
  • Massage tools for post workout
  • Energy gels or chews

Kansas Side:

What: Speed Sessions – Sponsored by KCTC and RUN816

When: Every Wednesday at 6:00pm, starting March 7, 2018

Where: Shawnee Mission East H.S. Track

We’ll do a 2 mile warmup prior to starting the workout. The warmup starts at 6:00pm. Follow the workout with a 1 – 2 mile cooldown. We rotate through one of three different workouts each week.

See You Wednesday!

Steve Daley – Coordinator,




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