Below is the tentative schedule for May through July 2019. Track repeats are run each Tuesday at the
Furman University Track. Warm-up begins
at the PAC at 12:00 pm with repeats typically performed on the track beginning
at approximately 12:15 pm.
All workouts include 5 min. 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 min. 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 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. Tuesday
track workouts are expressed as a distance in meters or a time duration
(minutes). The rest/recovery interval
(RI) is in parentheses and may be either a walk/jog distance or a specified
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. These 13 workouts tend to favor somewhat
shorter repeats (not many mile repeat efforts) in an effort to help maintain
fast leg turn-over as the temperatures increase. The recovery interval (RI), which is
indicated in parentheses, may be a specified timed interval or a distance that
your repeat workout on the track, a cool down is important. Jog slowly for 10-15 minutes.
NOTE: the distances and times of these workouts are
variable; 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 1000m (2 min. RI), 10 x 300m
(100m walk RI; run these at mile pace – not
14 4 x 400m (60sec. RI); 800m (90sec.
RI); 2 x 400m (60sec. RI); 600m (90 sec.
RI); 3 x 400m (60 sec. RI)
21 3 x [5 minutes fast (2 min. slow
jog RI); 3 minutes hard (1 min. walk RI)]
28 1000m (90 sec. RI); 4 x 500m (75 sec. RI); 1000m (90 sec.
RI); 2 x 500m (75
June 4 10 x 500m (300m RI)
June 11 7 x 3:00 (90 sec. RI); try to cover the
same distance each 3 minute repeat
18 1200m, 600m, 1000m, 600m, 800m,
600m (90 sec. RI)
25 2 x 400m (60 sec. RI); 2 x 600m (75 sec. RI); 800m (90 sec. RI);
2 x 600m (75 sec.
RI); 2 x 400m (60
2 5K on Thursday (4th of
July race) so an easy 30 min. run with three (3)
one min. surges (pick the pace up to 85% effort for the 60 sec.
surges) and allow yourself a
full recovery before doing the next surge.
Sequence the three surges throughout the 30 minute run.
9 400m (60 sec. RI); 6 x 600m (90 sec. RI); 2 x 400m (60 sec.
16 3 x (800m, 200m, 400m, 200m)
(200m RI between reps; 400m between sets)
23 7 x 700m (RI = 300m)
30 24 x [200m (200m slow jog RI; no
walking)]; this is a continuous run; what is your
cumulative run time?