Tuesday Track Workouts

July - August 2016 track workouts

Below is the tentative schedule for July through September 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.

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.

July 12       2 x 400m (60 sec. RI); 2 x 600m (75 sec. RI); 800m (90 sec. RI);
                  2 x 600m
(75 sec. RI);  2 x 400m (60 sec. RI)

July 19       1000m (90 sec. RI);  2000m (2 min. RI); 1000m (90 sec. RI);  1000m

July 26       2 x 800m (200m walk/jog RI), 4 x 400m (100m walk RI; 400m walk after #4); 4 x 400m
                    (100m walk RI)

Aug 2        400m (60 sec. RI); 1600m (200m walk RI);  6 x 600m (90 sec. RI); 400m (60 sec. RI)

Aug 9        400m (60 sec. RI);  1200m (90 sec. RI);  400m (60 sec. RI);  800m (90 sec. RI); 
(60 sec. RI);  1200m (90 sec. RI);  400m

Aug 16      4 x 400m (60 sec. RI); 3 x 600m (90 sec. RI); 4 x 400m (60 sec. RI)

Aug 23      2 x 2400m (400m walk/jog RI) progression run;
 run the 2400m as 3 consecutive 800m w/ each 800m faster than the previous  800m

Aug 30      2 x 800m (90 sec. RI); 1600m (400m walk/jog RI); 4 x 400m (60 sec. RI)

Sept 6        400m (60 sec. RI); 6 x 600m (90 sec. RI); 2 x 400m (60 sec. RI)

Sept 13      800m (90 sec. RI); 1200m (90 sec. RI); 800m (90 sec. RI); 1200m (90 sec. RI); 800m

Sept 20      400m (60 sec. RI); 800m (90 sec. RI); 3200m (200m walk RI); 400m

Sept 27      1000m (90 sec. RI); 600m (90 sec. RI);  1600m (2 min. RI); 600m (90 sec. RI);

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