Montgomery County Road Runners
Home Site Map Contact Us
Montgomery County Road Runners Weekly Workouts Races Training Programs
  
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
  

in the SPOTLIGHT

  

other RACES

Maryland RRCA Grand Prix Series
Upcoming races:

Northern Central Trail Marathon
Sat 11/29/08 - 9:30 a.m.


Race Management Clients
RMS Race Calendar
Upcoming races:

Turkey Chase 10K
11/27/08