I'm actually kind of new to speed training. I've done some on the treadmill but today was my first outdoor experience. I chose Liberty Park because it is flat, safe, and a good distance. Shape-wise, it's really just a big track so it felt natural to run laps there. You just don't have to run as many as on a regular track and the scenery (if you aren't too tired to look) is easy on the eyes.
Link to map
http://www.gmap-pedometer.com/?r=2792738
Liberty Park is about 1.4 miles on the sidewalk path. I ran fast on the long sides (north to south) and jogged/walked the shorter sides (east to west). The long sides are about a half mile which is a pretty good distance to run all out. For this workout, I ran half way around first then stretched for maybe two minutes for warm up. Then I ran two laps with the all out long side/recover short sides. I ended with a nice jog/walk around back to my car and several minutes of stretching.
I have misplaced my Garmin so I had to just listen to my body and feel my pace and exertion rate. If I felt like I was going to pass out I slowed down a little, but if I felt like I may be able to talk a little I sped up. The 4th fast section, I was pretty tired. I actually slowed down about 2 1/2 light posts from the turn. I feel pretty good about seeing how I ran/jogged/walked the 3 laps five minutes faster than my normal time.
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