This is an archive of previous track workouts. We will continue to post our track workouts here for your reference.
TUES MAY 25, 2011
4 lap warm up
set 1-NEGATIVE splits
1 mile progressively faster quarters. Take your average fast quarter speed from last week's workout (when we did 6 400s). Add 5 seconds to each quarter, so if your average was 2:00, your mile looks like this:
2:15, 2:10, 2:05, 2:00
jog (NOT walk) 400
repeat above including 400 recovery
set 2:
4 x 400 with 100 recovery
for each 400, take your total from the 6 x 400 workout, and run the first 200 5 seconds slower than the 2nd 200. For example, if you ran 2:00 quarters, your first 200 should be 1:05 and then a 55 second 200
Don't sweat the exactness, the idea is to run negative splits where the second part of the workout is faster than the first.
1 mile cool down
TUESDAY MAY 10, 2011
1 mile warm up
6 x 400 with 50 yd recovery (pick a pace you can sustain)
1 mile (run 300 hard 100 easier)
100 recovery walk
4 x 200 (sprint 200, jog / walk back x 4)
2-4 lap cool down as time permits
TUESDAY APRIL 26th
1 mile easy warm up
2 x 500 (5k pace 400 and sprint the 100) -100 walk
1 x 800 (5k Pace) 100 walk
1 x 1300 (5k pace for 1200 -sprint final 100) 100 walk
1 x 800 (sprint 100 then 10k pace 100 repeat for whole 800) 100 walk
1 x 400 (run same way as above for 800)
100 walk
1 mile cool down
TUES April 19th
1 mile easy warm up
400 hard
1200 @ half marathon pace
400 hard
1200 @ half pace
400 hard
1200 @ half pace
3-4 lap easy cool down
TUES April 12th
1 mile warm up
Ladder up: 200, 400, 200, 800, 200, 1200, 200, 1600
advanced: slow jog 100 between
normal: walk 100 between
4 lap cool down
Tuesday APRIL 5th
Warm up: 1 mile (newbies / just started running after a loooong hiatus) will be doing 1 lap run 1 lap walk until others are done-rejoin group)
3 x progressive 400s (100 slow, faster, faster, fasty fast!-no walk break between)
(newbies do: 100 walk, 100 slow, 100 faster, 100 slow)
4 x 400 hard effort with a 2 minute rest (i.e FULL recovery)
(newbies: do 3 but at moderate effort)
3 x 300 hard effort walk 100
(newbies 2 x 300 moderate effort)
4 x 200 (hard effort slow jog back)
(newbies: do 4 x 100)
1 mile cool down (newbies: 100 walk 100 jog for 2-3 laps)
Tuesday January 25th
1 mile slow warm up
3 x 400 with 3 minute rest (mile pace minus 5-10 seconds per quarter)
2 x 800 with 2 min rest (mile pace minus 3-5 seconds per quarter)
1 x 1 mile at goal pace or average mile pace from time trial
1 mile cool down
(10k runners do 2 x 400 and 1 x 800 for the above)
Tuesday January 11, 2011
Conditions: cold, dry with snow starting in the last 20 minutes-32 degrees
1 mile warm up
progressive 400s (each 100 faster) x 4 Beginners: progressive 400s x 3
(100 / 200 hard / 100) x 4 x 3
3 x 100 with 100 walk 3 x 100 with 100 walk
cool down 1 mile same
total: 4.25 (not including walks) approx. 3.75 miles
