Weekly Workouts

Track Workout Schedule

Repeats are done at a fast pace with recovery intervals in between, run at a slow pace. The track is 400 meters per lap, so 6 X 800 with 400 recovery means two laps hard, followed by one lap easy, 6 times. Hard might mean around 5-K race pace for short repeats (like 400s) or around 10-K race pace for longer repeats (like 1600s). Easy means just slow enough to recover completely before the next repeat.

The following table shows the suggested six-week workout schedule. When we finish that, we start again!

Workout Schedule
Week	Repeat	Recovery	Speed Miles	Total Miles
1	8 x 800, 4 x 300	400/200	4/.75	6/1.5
2	400, 800, 1200, 1600, 1200, 800, 400	400	4	6
3	6 x 1000, 4 x 400	600/400	3.5/1	6/2
4	6 x 800, 8 x 200	400/200	3/1	4.5/2
5	6.5 Minutes x 4, 4 x 200	800/100	4/.5	6/.75
6	10 x 400, 4 x 200	400/200	2.5/.5	5/1

Sat 9/4 8:00am Kentlands 5K Gaithersburg, MD Sat 9/25 8:00am Poolesvile Day 5K Poolesville, MD Sun 9/26 Cade Race For The Family 5K Rockville, MD Sun 10/3 8:30am Home Run 5K/10K Rockville, MD Sat 10/9 9:00am Bita's Run Olney, MD