​Tuesday Track Workouts
MAY - JULY 2018

May July 2018 track repeats

Below is the tentative schedule for May through April 2018.  Track repeats are run each Tuesday (typically on the Furman University Track, on the Swamp Rabbit Trail, on the trail along the Furman Lake or on neighboring roads).  Warm-up begins at the PAC at 12:15am 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 (revised edition 2012).

 

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.

 

April 24         3 x [1200m (90 sec. RI), 400m (90 sec. RI)]

May 1              1 mile (400m RI), 4 x 400m (200m RI), 1 mile         

May 8              1200m, 600m, 1000m, 600m, 800m, 600m (90 sec. RI)

May 15             6 x 3:00 (90 sec. RI); try to cover the same distance
                         each 3 minute repeat

May 22            24 x 200m (200m jog RI); this is a continuous run

May 29           1000m (2 min. RI), 10 x 300m (100m walk RI; run these at
                         mile pace – not faster!) 1000m

June 5             4 x [800m (400m RI), 400m (200m RI)]  No walking on the
                         recovery interval

June 12            6:00 (90sec. RI), 5:00 (75sec. RI), 4:00 (60sec. RI), 3:00
                          (60sec. RI), 2:00 (60sec. RI), 1:00

June 19            4 x 1500m (300m RI) 

June 26            4 × 400m (400m RI), 2 × 600m (400m RI), 4 x 400m (400m RI)

July 3               Furman RWBS 5K (or your local Fourth of July
                          Road Race)

July 10             7 x 700m (RI = 300m)

July 17             4 x (5 min Fast; 2 min. easy recovery jog)

July 24             6 × 600m (400m RI), 3 x 400m (400m RI); 4 min. RI when
                          changing distance

July 31             10 x 500m (300m RI)

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