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!
| 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 |
