Tuesday Track Workouts
Spring Summer 2016 intervals
Below is the
tentative schedule for May - June 2016.
Track repeats are run each Tuesday at the Furman University Track. Warm-up begins at the PAC at 12:15pm with
repeats typically performed on the track beginning at approximately
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 181-182 in the 2012 edition of Run Less, Run Faster.
Unless specified, use the FIRST Key Run #1 training paces for these
workouts (see the 2012 edition of 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.
repeat workout on the track, a cool down is important. Jog slowly for 10-15 minutes.
NOTE: some of these distances of these workouts are
different that previous track workout; that is intentional. Check out the
workouts (distances and recovery intervals).
Hopefully these workouts will challenge you physically as well as your
ability to stay focused.
April 26 3
x [1200m (90 sec. RI), 400m (90 sec. RI)]
May 3 10 x 500m (300m RI)
May 10 4
x 200m (45 sec. RI), 2 x 400m (60 sec. RI), 1 x 800 (90 sec. RI), 2 x 400m (60 sec. RI), 4
x 200m (45 sec. RI)
May 17 3 x (400@5K pace, 100 jog easy,
1100@10K pace) (400 meter RI))
May 24 4 x [800m (400m RI), 400m (200m
RI)] No walking on the recovery interval
May 31 2
x 400m, 1 x 500m, 1 x 600m, 2 x 700m, 1 x 600m, 1 x 500m, 2 x 400m (100m walk RI)
June 7 1000m
(2 min. RI), 10 x 300m (100m walk RI; run these at mile pace – not faster!)
June 14 6 × 600m (400m RI), 3 x 400m (400m
RI); 4 min. RI when changing distance
June 21 4 x [500m (40 sec. RI), 400m (45
sec. RI), 300m (90 sec. RI)]
June 28 7
x 700m (RI = 300m)