​Tuesday Track Workouts
JANUARY - APRIL 2018

JanUARY - AprIL 2018 track repeats

Below is the tentative schedule for January through April 2018.  Track repeats are run each Tuesday (most at the Furman University Track).  Warm-up begins at the PAC at 12:15pm 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.

 

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.

 

January 2                         3 x 1600m (1min. RI); use your times to help determine your training  15 weeks to Boston Marathon     paces for 2018

                

January 9                     1 x 1600m @ 10K pace (1min. RI)
14 weeks to Boston Marathon         2 x 800 @ 5K pace (90sec. RI)
                                         3 x 400 @ mile pace (90sec. RI)
                                         4 x 200 @ 1K pace (2min. RI)
                                              5 x 100 @ peak speed (2min. RI).

January 16                   2 x (4 x 600m); (200m RI; 400m RI between sets)
13 weeks to Boston Marathon      1st 600m is run at a steady and constant pace
                                         2nd 600m is run with the first 200m all out then the remaining
                                         400 at pace
                                         3rd 600m is run 200m at pace, 200m all out, 200m at pac
                                         4th 600m is run with the first 400m at pace and the last 200m all out

January 23                    6 x 3min (90sec. RI); try to find a gradual incline you can
12 weeks to Boston Marathon         run for these repeats

January 30                    3 sets of the following
11 weeks to Boston Marathon      600m (100m walk RI); 400m (100m RI); 300m (100m RI);
                                      200m (100m RI)

February 6                    2 x 800m (2min. RI); 1 x 1600m (2min. RI), 4 x 400m 
10 weeks to Boston Marathon         (1min. RI)

February 13                   600m (60sec. RI); 1000m (90sec. RI), 600m (60sec. RI), 
9 weeks to Boston Marathon           1000m (2min. RI),

                                                         4 x 400m (60sec. RI)


February 20                  10 x (alternating 2min. Fast; 2 min. easy recovery jog)
8 weeks to Boston Marathon      


February 27                  2000m (2min RI); 10min off track @ goal marathon pace; 
7 weeks to Boston Marathon            back to the track straight to 2000m

March 6                        4 x (5 min. Fast; 2 min. easy recovery jog)
6 weeks to Boston Marathon                        


March 9                        1 x 800m, 2 x 600m, 3 x 400m, 4 x 200m (RI = half the
5 weeks to Boston Marathon       distance of previous repeat)                    

March 20                       modified Yasso 800s; 10 x 800m on 5 min. (start the next
4 weeks to Boston Marathon        800m repeat every 5 min.)​

March 27                       1 x 1600m (400m RI), 1 x 2 miles (400m RI); 1 x 1600m
3 weeks to Boston Marathon                        

April 3                            5 x 400m (400m RI), 1 x 800 (400m RI), 5 x 400 (400m 
2 weeks to Boston Marathon            RI)            

April 10                           2 x [5 x (300m (300m RI), 200m (200m RI))] (400m 
8 days before the Boston Marathon   between sets) 
                                                          
This workout is as tough to remember as it is to
                                       complete. 
You are running 300m fast, recovering, then
                                       200m fast, recovering.

 ​​​​

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