Tuesday Track Workouts
Winter 2016

​​​​​Winter 2016 track repeats

Below is the tentative schedule for January - April 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 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 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. 

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

January 5                     3 x 1600m (60 sec. RI)
15 weeks to Boston Marathon                

January 12                   4 x [800m (400m RI), 400m (200m
                                    RI)]  No walking on the recovery

14 weeks to Boston Marathon

January 19                   2 miles (400m RI); 1 mile (400m RI)

13 weeks to Boston Marathon

January 26                   10 x 500m (300m RI)                        

12 weeks to Boston Marathon                        

February 2                   1600m (90 sec. RI), 1200m (90 sec.
                                     RI), 1600m(60 sec.
RI), 800m

11 weeks to Boston Marathon

February 9                   2 x [6 x 400m (200m RI)]; (2:30 RI 
                                    between sets)

10 weeks to Boston Marathon                

February 16                 4 x 1500m (300m RI)

9 weeks to Boston Marathon                  

February 23                 7 x 700m (300m RI)

8 weeks to Boston Marathon  

March 1                       2 x 400m (200m RI); 2 x 800m (400m
                                    RI); 1600m

7 weeks to Boston Marathon                  

March 8                       3 sets of the following 600m (100m
                                     walk RI); 400m (100m RI); 600m
                                     (2:30 RI);

6 weeks to Boston Marathon                  

March 15                     1600m (400m RI), 3200m (800m RI),
                                     2 x 800m (400m RI)

5 weeks to Boston Marathon                  

March 22                     800m (200m RI), 1200m (90 sec. RI), 
                                    2 x 400m (60 sec. RI)

4 weeks to Boston Marathon     NOTE: this workout is purposefully
                                    shorter than most Tuesday Track
                                    workouts since this is the week of the
                                    last 20 miler for runners preparing for
                                    the Boston marathon

March 29                    3 x 1600m (15sec RI); since the rest is 
                                   so short, run these at Short Tempo 
3 weeks to Boston Marathon   (see Table 5.7, pages 71 – 75)

April 5                      8 x 600m (walk 50m, slow jog 100m,
                                  walk 50m for RI)

2 weeks to Boston Marathon                  

April 12                    2 x (4 x 400m) (1:30 RI); (2:30 RI
                                 between sets)

8 days before the Boston Marathon        


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