Tuesday Track Workouts
AUGUST - oCTOBER 2018
Aug-Oct 2018 track workouts
Below is the tentative schedule for August – October 2018. Track repeats are run each Tuesday at the
Furman University Track. Warm-up begins
at the PAC at 12:00pm with repeats typically performed on the track beginning
at approximately 12:15pm.
All workouts include 5 minutes
of dynamic drills prior to your run; even before you start your warm-up. A
description of the 5 dynamic drills is provided on page 195 – 199 of Train Smart, Run Forever. After a 10 to 20 minute warm-up of easy jogging, include four repeats
of 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 181-182 in the 2012 edition of Run Less, Run Faster.
Some of these workouts specify
a distance to run while some of these workouts are specific durations of hard
running. For the workouts that indicate
a distance (or distances), refer to the 2012 edition of Run Less, Run Faster (pages 66-70) to identify your
target time for the specified distance.
For the workouts that specify a duration, run either at a perceived
effort of “really hard” (heavy breathing) or refer to Appendix A in Train Smart, Run Forever
(pages 221 – 227) to identify your target pace for the specified duration.
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: some of
these distances and times of these workouts are different that previous track
workout; that is intentional. Check out the workouts (distances and recovery
intervals). Hopefully these workouts
will challenge you physically as well as your ability to stay focused.
7, Aug. broken
kilometer repeats as…
x (400m, 300m, 200m, 100m) with 100m walk RI
Or (your choice)
x 400m, 5 x 300m, 5 x 200m, 5 x 100m, (all with 100m walk RI)
14, Aug. 4 minutes focused and fast (2min. RI);
3:30 focused and fast (2min. RI);
3 minutes focused and fast (90sec. RI);
2:30 focused and fast (90sec. RI);
2 minutes focused and fast
21, Aug. 1000m (RI = 90 sec.), 900m (RI = 90 sec.), 800m (RI = 90 sec.),
700m (RI = 90 sec.), 600m (RI = 90 sec.), 500m (RI = 90 sec.), 400m (RI =
28, Aug. 4 x (5 min
Fast; 2 min. easy recovery jog); try to cover the same distance each 5 minute
4, Sept. 400m (90 sec. RI); 1600m
(90 sec. RI);
400m (90 sec. RI); 1200m (90 sec.
400m (90 sec. RI); 800m (60 sec. RI);
11, Sept. 3 x 4:00 (RI = 90 sec), 2 x 2:00 (RI = 60 sec.), 1 x 1:00
18, Sept. 1 mile @ 5K pace (400m RI); not faster than 5K race pace!
4 x 400m @ faster than 5K race pace (400m RI)
1 mile @ same as 1st mile
25, Sept. 6 x
1000m (200m easy jog RI) use your ST
(short tempo) pace to determine your target time
2, Oct. 20 x 200m @ 5K race pace (200m slow jog RI; no walking on RI) this
is a continuous run
Finish with four continuous laps (1600m) as follows:
accelerate the straightaway to a sprint, jog the bends for a total of eight
9, Oct. modified Yasso 800s;
10 x 800m on 5 minutes (start the next 800m repeat every 5 minutes)
so this is a longer workout; distance
16, Oct. 3 x (4
x 400m); 200m jog RI between 400m repeats; 400m jog RI between sets
23, Oct. 1 x 4 min.; 2 x 3
min; 3 x 2 min; 1 x 4 min.; 4 x 1 min; all with 1 min RI (so 35 min. total)
30, Oct. 5 x 300m (1 min. RI);
1 x 1600m (400m RI); 5 x 300m (1 min. RI)