Tuesday Track Workouts
JANUARY - MARCH 2015


Winter 2015 track repeats

 Below is the tentative schedule for January – March, 2015.  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.

 December 30             (16 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (60 sec. RI)

Use the results from this workout and reference page 45 in Run Less, Run Faster to determine your 5K time and target training paces for your 2015 workouts.

 January 6                   (15 weeks to Boston Marathon)

Run Less, Run Faster:        4 x 800m (2 min. RI)

Alternate Workout:     6 x 300m (100m jog RI after first 5, 300m jog RI after 6th repeat);

1 x 1200m (400m jog RI); 6 x 300m (100m jog RI)

 January 13                 (14 weeks to Boston Marathon)

Run Less, Run Faster:        1200m, 1000m, 800m, 600m, 400m (200m RI for all)

Alternate Workout:     7 x 700m (300m jog RI)

 January 20                 (13 weeks to Boston Marathon)

Run Less, Run Faster:        5 x 1000m (400m RI)

Alternate Workout:     3 x 1700m (300m RI); use 1600m time to determine your pace for the 1,700m distance

 January 27                     (12 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (400m RI)

Alternate Workout:     2 x [5 x (300 (300RI), 200 (200RI))] 400RI between sets

 February 3                     (11 weeks to Boston Marathon)

Run Less, Run Faster:        2 x 1200m (2 min RI), 4 x 800m (2 min RI)

Alternate Workout:     1200m, 600m, 1000m, 600m, 800m, 600m (90 sec. RI after each distance)

 February 10                  (10 weeks to Boston Marathon)

Run Less, Run Faster: 6 x 800m (90 sec. RI)

Alternate Workout:     1000m (90 sec. RI), 2000m (400m RI), 1000m (90 sec. RI), 1000m

 February 17                   (9 weeks to Boston Marathon)

Run Less, Run Faster:        2 x [6 x 400m (90 sec. RI)] (2:30 RI between the two sets)

Alternate Workout:     10 x 500m (300m RI)

 February 24               (8 weeks to Boston Marathon)

Run Less, Run Faster:        2 x 1600m (60 sec. RI), 2 x 800m (60 sec. RI)

Alternate Workout:     1200m (90 sec. RI), 600m (200m jog RI), 1000m (90 sec. RI), 600m (200m jog RI), 800m (90 sec. RI), 600m

 March 3                      (7 weeks to Boston Marathon)

Run Less, Run Faster:        4 x 1200m (2 min. RI)

Alternate Workout:     3 x [1200m (90 sec. RI), 400m (90 sec. RI)]

 March 10                    (6 weeks to Boston Marathon)

Run Less, Run Faster:        1000m (400m RI), 2000m (400m RI), 1000m (400m RI), 1000m (400m RI)

Alternate Workout:     10 x 800m (recovery time equals run time; Yasso 800s)

 March 17                    (5 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (400m RI)

Alternate Workout:     3000m at ST pace (see pages 71 - 75 in Run Less, Run Faster) (200m jog RI);

2,000m (200m jog RI); 1,000m

 March 24                    (4 weeks to Boston Marathon)

Run Less, Run Faster:        10 x 400m (400m RI)

Alternate Workout:     4 x (3 x 400m); (100m jog within the set of 3 x 400m; 200m jog after the set of 3

 March 31                    (3 weeks to Boston Marathon)

Run Less, Run Faster:        8 x 800m (90 sec. RI)

Alternate Workout:     1600m (200m walk RI), 1400m (200m walk RI), 1200m (200m walk RI),
1000m

 April 7                        (2 weeks to Boston Marathon)

Run Less, Run Faster:        5 x 1000m (400m RI)

Alternate Workout:     3 x (400@5K pace, 100 jog easy, 1100@10K pace) (400 meter RI))

 April 14                      (8 days before the Boston Marathon)

Run Less, Run Faster:        6 x 400m (400m RI)

Alternate Workout:     4 x 200m (45 sec. RI), 2 x 400m (60 sec. RI), 4 x 200m (45 sec. RI)​​​

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