​Tuesday Track Workouts

Jan -Apr 2017 track repeats

Below is the tentative schedule for January through April 2017.  Track repeats are run each Tuesday (most at the Furman University Track).  Warm-up begins at the PAC at 12:15pm with repeats typically performed on the track beginning at approximately 12:30pm. 

All workouts include a 10 to 20 minute warm-up with easy jogging followed by four 100 meters of drills and strides. After doing approximately 10 meters of high knee lifts, gradually accelerate for 80 meters until you reach approximately 90% of full speed and then decelerate over the final 10 meters. Recover for 30 seconds or less, then repeat in the opposite direction.  Repeat the same sequence substituting butt kicks for high knee lifts.  A description of these two drills is provided on pages 179 - 182 in Run Less, Run Faster.

Unless specified, use the FIRST Key Run #1 training paces for these workouts (see Run Less, Run Faster pages 66-70).  These workouts are different than those in Run Less, Run Faster, you can complete the workouts listed in the book or feel free to try these workouts.  The recovery interval (RI), which is indicated in parentheses, may be a specified timed interval or a distance that you walk/jog. 

After your repeat workout on the track, a cool down is important.  Jog slowly for 10-15 minutes.

NOTE:  Check out the workouts (distances and recovery intervals), some of the distances of these workouts are different from “typical” track workout; that is intentional. Hopefully these workouts will challenge you physically as well as your ability to stay focused.

3, Jan.              3 x 1600m (60 sec. RI)

10, Jan.            3 x [2 x (90sec. Fast; 90sec. easy recovery jog);
                          4 x (60sec. Fast; 60sec. easy recovery jog)]

17, Jan.            2 x 1000m (90sec. RI); 800m (90sec. RI); 600m (60sec. RI);
                          400m (60sec. RI), 200m (90sec. RI); 1000m
24, Jan.            6 x 3min (90 sec. RI); try to find a gradual incline you can run for
                          these repeats

31, Jan.            3 x [1000m (90sec. RI); 600m (2min. RI)]

7, Feb.             10 x (alternating 2min. Fast; 2 min. easy recovery jog)

14, Feb.           2000m (2min RI); 10min off track @ goal marathon pace; 2000m

21, Feb.           3 x [4 x 400m, (60sec RI); 400m easy jog between sets of 4 repeats

28, Feb.           4 x 1200m (400m RI); first 800m at your 800m pace; last 400m at
                         your 400m pace

7, Mar.             1000m (90sec RI), 2000m (2 min RI), 3 x 600m (90sec. RI)

14, Mar.           4 x 400m (60sec. RI), 2000m (400m slow jog RI),
                         3 x 400m (60sec. RI)

21, Mar.           4 x (5min Fast; 2min. easy recovery jog)

28, Mar.           3 x 1600m alternating laps (400m walk/jog RI); alternate 400m
                         between 1600m pace & ST pace

4, Apr.             modified Yasso 800s; 10 x 800m on 5 minutes (start the next 800m
                        repeat every 5 minutes)

11, Apr.           5000m alternating 45sec. Fast; 60sec. easy recovery jog

18, Apr.           1600m (2min. RI); 1000m (90sec. RI), 600m (60sec. RI), 800m
                         (90sec. RI), 2 x 400m (60sec. RI)

25, Apr.           2 x 600m (75sec. RI), 1600m (2min RI), 3 x 400m (75sec. RI)​

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