
Our Events
We have several events throughout the year.
- Tuesday Track Workouts
- Corporate Shield 5K
- Annual Running & Learning Retreat
- Lecture Series
Tuesday Track Workouts
June – August Tuesday Track Workouts
Below is the tentative schedule for June –August 2022 Tuesday track workouts. Track repeats are run each Tuesday at the Furman University Track. Warm-up begins at the PAC at 12:20pm with running repeats typically performed on the track beginning at approximately 12:40pm.
Since all runners might not have access to a 400m track, and with the popularity and availability of wrist-worn speed-distance monitors (e.g. GPS), it is possible to complete a “track” type workout. For those that do not have access to a 400m track, a flat and relatively straight section of road that avoids 90 degree turns or a public trail can serve as a suitable substitute for track-type workouts.
All workouts include 5 min. of dynamic drills prior to your run; even before you start your warm-up. A description of the 5 dynamic drills is provided on page 224-226 of Run Less Run Faster*. After a 10 to 20 min. warm-up of easy jogging, include four repeats of 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 65 in Run Less, Run Faster*.
Some of these workouts specify a distance to run while some of these workouts are specific durations of hard running. For the workouts that indicate a distance (or distances), use the FIRST Key Run #1 target times for these workouts (see Run Less, Run Faster* pages 80-84). For the workouts that specify a duration, run either at a perceived effort of “really hard” (heavy breathing) or refer to Appendix A in Train Smart, Run Forever (pages 221 – 227) to identify your target pace for the specified duration.
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 time interval or a distance that you walk/jog.
The distances and times of these workouts are variable; that is intentional. Check out the workouts (distances and recovery intervals). Run distances are indicated in meters (e.g. 400m); the distance is also indicated in miles in brackets (e.g. [0.25]). The recovery interval (RI), which is indicated in parentheses, may be a specified time interval or a distance that you walk/jog. Hopefully these workouts will challenge you physically as well as your ability to stay focused. After your repeat workout on the track, a cool down is important. Jog slowly for 10-15 minutes.
* The 3rd edition of Run Less, Run Faster (2021) by Bill Pierce and Scott Murr.
May 24 600m [0.37] (90sec. walk / jog as RI)
1000m [0.62] (90sec. walk/jog as RI)
1609m [1 mile] (2min. walk/jog as RI)
1000m [0.62] (90sec. walk/jog as RI)
600m
May 31 3 x [5 minutes hard (60sec. walk as RI); 3 minutes hard (60sec. walk as RI)]
June 7 400m [0.25] (60sec. walk as RI)
6 x 600m [0.37] (90sec. walk/jog as RI)
2 x 400m [0.25] (60sec. walk as RI)
June 14 4 minutes hard/fast (60sec. walk/jog as RI);
4 x 1 minute hard/fast (60sec. walk/jog as RI);
2 x 3 minutes hard/fast (60sec. walk/jog as RI);
3 x 2 minutes hard/fast (60sec. walk/jog as RI);
4 x 1 minute hard/fast (60sec. walk/jog as RI);
June 21 3 x (800m [0.5], 200m [0.12], 400m [0.25], 200m [0.12])
(200m [0.12] walk as RI between reps; 400m [0.25] slow jog between sets)
June 28 7 x 3 minutes hard/fast (90sec. walk/jog as RI); try to cover the same distance each 3 minute repeat
July 5 2 x 800m [0.5] (90sec. walk/jog as RI)
1200m [0.75] (90sec. walk/jog as RI), 400m [0.25] (90sec. walk/jog as RI)
1000m [0.75] (90sec. walk/jog as RI), 600m [0.37]
July 12 6 minutes hard/fast (90sec. easy/slow jog as RI)
5 minutes hard/fast (75sec. easy/slow jog as RI)
4 minutes hard/fast (60sec. easy/slow jog as RI)
3 minutes hard/fast (60sec. easy/slow jog as RI)
2 minutes hard/fast (60sec. easy/slow jog as RI)
1 minute hard/fast
July 19 2 x 400m [0.25] (60sec. walk as RI)
4 x 800m [0.5] (90sec. walk/jog as RI)
2 x 400m [0.25] (60sec. walk as RI)
July 26 4 x (5 minutes hard/fast; 2min. easy/slow jog as RI)
August 2 2 x 500m [0.31] (75sec. walk as RI)
2 x 1000m [0.62] (90sec. walk/jog as RI)
4 x 500m [0.31] (75sec. walk as RI)
August 9 6 x 800m [0.5]; (90sec. walk/jog as RI after the odd number repeats; 400m [0.25] slow jog as RI after the even number repeats)
August 16 2 x 400m [0.25] (200m [0.12] walk as RI)
1609m [1.0 mile] (400m [0.25] slow jog as RI)
4 x 400m [0.25] (200m [0.12] walk as RI)
August 23 complete this workout on the road or trail rather than a track if possible (mimic road race specificity)
0.6 mile (90sec. walk/jog as RI);
4 x 0.3 mile (75sec. walk/jog as RI)
0.6 mile (90sec. walk/jog as RI)
2 x 0.3 mile (75 sec. walk/jog as RI)
August 30 3000m [1.86] @ 5K race pace (400m [0.25] walk/jog as RI)
4 x 400m [0.25] (200m [0.12] walk/jog as RI)
2 x 200m [0.12] (200m [0.12] walk/jog as RI)
Corporate Shield 5K
The Greenville Track Club Corporate Shield program was established by the track Club in 79′ to promote running & competition among area companies & organizations. The 8-race schedule allows teams to earn points for both placement & participation in four (4) categories: Open, female, masters and grandmasters. If your team/group wants more info, or you have questions on this program, please email Greenville Track Club.
- 2016 Furman 5K Results
- 2015 Furman 5K Results
- 2014 Furman 5K Results
- 2013 Furman 5K Results
- 2012 Furman 5K Results
- 2010 Furman 5K Results
- 2009 Furman 5K Results
- 2008 Furman 5K Results
- 2007 Furman 5K Results
- 2006 Furman 5K Results
- 2005 Furman 5K Results
- 2004 Furman 5K Results
- 2003 Furman 5K Results
- 2002 Furman 5K Results
- 5K Race 2015 Participant List.pdf
Adult Running Retreats
We are unable to schedule retreats at this time. You may email lonita.stegall@furman.edu to be placed on a notification list in the event we are able to plan future retreats.
Adult Running Retreat
- No events are currently scheduled. -
Lecture Series
FIRST® offers presentations on a variety of topics during the year. Presentations are on topics related to running, endurance performance, and healthy and active living. Presentations are free and open to the public (unless otherwise noted).
Past FIRST® lectures
- Training Cycles for Better Running Performance in 2005 [PDF]
- Your Running Questions Answered; Q & A with FIRS T[PDF]
- Running, Aging, and Performance [PDF]
- Tri’ing for Faster Running Times [PDF]
- Sports Nutrition for the Runner [PDF]
- Take a Day Off to Run Faster [PDF]
- Performing in the Heat [PDF]
- 10 Minutes a Week to Faster Running Demonstration & Participation [PDF]
- Preparing to Run the Marathon [PDF]
- Your Guide to Running Shoes [PDF]
- Stretch to Run Faster Demonstration & Participation [PDF]
- Why You Need a Running Coach: Training With a Purpose [PDF]
- Fix Your Aching Leg (How to Avoid Running-Related Injuries) [PDF]
- Strategies for Running a Successful Marathon [PDF]
- How Strength Training Can Help You Run Faster Demonstration & Participation [PDF]