Below is the tentative schedule for May through July 2020.  Currently, Furman University is closed so track access is limited (in fact, I have not run on a track in 8 weeks).  However, I still complete a “track” type workout each Tuesday.

Typically, I am doing these workouts on a flat section of road and one that avoids 90 degree turns. Hoping that others either have access to a track, a public trail or can find a safe, flat and relatively straight road to run, below are track-type workout ideas for May – July.

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 195–199 of Train Smart, Run Forever.  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 181-182 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), refer to the 2012 edition of Run Less, Run Faster (pages 66-70) to identify your target time for the specified distance.  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.

NOTE:  The distances and times of these workouts are variable; that is intentional. Check out the workouts (distances and recovery intervals).  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.

May 5
1 mile (¼ mile RI), 4 x ¼ mile (0.1 mile RI), 1 mile

May 12
3 x [5 minutes hard (1 min. walk RI); 3 minutes hard (1 min.
walk RI)]

May 19
0.6 mile (90 sec. RI); ½ mile (90 sec. RI); 1 mile (2 min. RI);
½ mile (90 sec. RI); ¼ mile

May 26
4 x (5 min Fast; 2 min. easy recovery jog)

June 2
3 x [¾ mile (90 sec. RI), ¼ mile (90 sec. RI)]

June 9
6 x 3 minutes (90 sec. RI); try to cover the same distance each
3 minute repeat

June 16
¼ mile (60 sec. RI);  ¾ mile (90 sec. RI);  ¼ mile (60 sec.
RI);  ½ mile (90 sec. RI);  ¼ mile (60 sec. RI);
¾ mile (90 sec. RI);  ¼ mile

June 23
6:00 (90 sec. RI), 5:00 (75 sec. RI), 4:00 (60 sec. RI), 3:00
(60 sec. RI), 2:00 (60 sec. RI), 1:00

June 30
¾ mile (90 sec. RI), 0.3 mile (90 sec. RI), 0.6 mile (90 sec.),
½ mile, (90 sec. RI), ¾ mile (90 sec. RI), 0.3 mile

July 7
4 minutes hard (1 min. RI); 4 x 1 minute hard (1 min. RI); 2 x 3
minutes hard (1 min. RI);
3 x 2 minutes hard (1 min. RI); 4 x 1 minute hard (1 min. RI);

July 14
4 x ¼ mile (60 sec.RI); ½ mile (90 sec.RI); 3 x ¼ mile
(60 sec.RI); ½ mile (90 sec.RI); 2 x ¼ mile (60 sec.RI)

July 21
0.6 mile (90 sec. RI);  4 x 0.3 mile (75 sec. RI); 0.6 mile (90
sec. RI);  2 x 0.3 mile (75 sec. RI);

July 28
2 x ¼ mile (60 sec. RI); 4 x ½ mile (90 sec. RI); 2 x ¼ mile
(60 sec. RI)

May – July 2020 Tuesday Track Workouts

• 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​​