Tuesday Track Workouts
SPRING-SUMMER 2016

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 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.

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!) 1000m

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)​​​

Connect with Admission

Furman University is one of the nation's premier undergraduate liberal arts colleges. We offer outstanding academics, opportunities for a broad range of talented students with a passion for learning, a robust arts program, and NCAA Division I athletics.

Want more information about the admission process at Furman?

Contact us

Once you see our campus, making the right college decision will be so much easier.

Plan a visit

Undergraduate Evening Studies provides adults the opportunity to receive an education from one of the premier liberal arts universities in the nation.

Whether you are starting or continuing your education, or have been away from the classroom for a few months or several years, our program provides many services to assist you with accomplishing your educational and professional goals.

Apply now

Our graduate studies program is designed for the professional educator.

We know the challenges teachers and administrators face every day, and we are committed to helping you become a leader within your school system or district.

Apply now
  • Furman University