You can always hit the road or gym for your speedwork, but the track is the best way to gauge your effort. All tracks have the same dimensions whether in London or New York. Here is a quick guide to get you going.
BRAVE THE WEATHER CONDITIONS .
You will have to be ready for the wind and weather on the track so any pace takes more effort than a treadmill.
Make sure you bring water or a sports drink to keep hydrated, and make sure you refuel afterwards with carbs and protein.
Start with runners at a similar level to yourself to start with.
STOP THE TUNES
Leave The earphones at home you will need your full concentration with a big group of runners.
Track work is intense its not the place for a conversational pace. Others runners will more than likely not feel like talking when they are putting maximum effort in.
RECOVER THE CORRECT WAY
Cool down correctly, don’t stop abruptly its better to gradually slow down when you are finishing the race.