Tuesday Track Workouts
May - July 2014

May - July 2014 track repeats

Below is the tentative schedule for May - July 2014.  Track repeats are run each Tuesday 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.  The track repeats are short and intense and promote/improve leg turnover, form and fitness.

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 181-182 in the 2012 edition of Run Less, Run Faster.

Unless specified, use the FIRST Key Run #1 training paces for these workouts (see the 2012 edition of 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 alternate workouts.  The recovery interval (RI), which is indicated in parentheses, may be a specified timed interval or a distance that you walk/jog. 

The May – July 2014 track repeats are intentionally shorter than typical for two reasons; first, the heat of the summer often makes it impossible to run your target paces.  Hopefully the shorter distances will allow the runner to maintain a quality and intense workout.  Also, developing a higher leg turnover during the summer months will be of benefit once the cooler months return and runners start increasing the distance of their long run.

After your repeat workout on the track, a cool down is important.  Jog slowly for 10-15 minutes.

May 6              3 x [1200m (90 sec. RI), 400m (90 sec. RI)]

May 13            1 mile (400m RI), 4 x 400m (200m RI), 1 mile         

May 20            1200m, 600m, 1000m, 600m, 800m, 600m (90 sec. RI)

May 27            2 x (4 x 600m); (200m RI; 400m RI between sets)
  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 pace
  4th 600m is run with the first 400m at pace and the last 200m
  all out

June 3              4 x [800m (400m RI), 400m (200m RI)]  No walking on the
                         recovery interval

June 10            1000m (2 min. RI), 10 x 300m (100m walk RI; run these at mile
                         pace – not faster!) 1000m

June 17            4 × 400m (400m RI), 2 × 600m (400m RI), 4 x 400m (400m RI)

June 24            4 x 1500m (300m RI)

July 1               Since the Furman RWBS 5K is on Friday, this run will be a relaxed
                        30 minute run with five (5) one minute to 90 second surges (pick
                        the pace up to 85% effort for 60 – 90 seconds) and allow full
                        recovery before doing the next surge.  Sequence the surges
                        throughout the 30 minute run.

July 8               7 x 700m (RI = 300m)

July 15             2 x [5 x (300 (300RI), 200 (200RI))] 400RI between sets

July 22             6 × 600m (400m RI), 3 x 400m (400m RI); 4 min. RI when
                         changing distance

July 29             10 x 500m (300m RI)

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