Tuesday Track Workouts
WINTER 2014


Winter 2014 track repeats.pdfPrintable version of Winter 2014 track repeats

 


  

Below is the tentative schedule for January - March 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 (also listed) 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. 

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

December 31             (16 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (60 sec. RI)

Alternate Workout:     3 x 1600m (60 sec. RI)

Use the results from this workout and reference page 45 in Run Less, Run Faster to determine your 5K time and target training paces for your 2014 workouts.

January 7                   (15 weeks to Boston Marathon)

Run Less, Run Faster:        4 x 800m (2 min. RI)

Alternate Workout:     3 x (4 x 400m); 1st set = 60 sec. RI; 2nd set = 30 sec.
                                   RI; 3rd set = 60 sec. RI

January 14                 (14 weeks to Boston Marathon)

Run Less, Run Faster:        1200m, 1000m, 800m, 600m, 400m (200m RI for all)

Alternate Workout:     4 x [4 x 300m (100m RI)] (400m RI between sets of 4)

January 21                 (13 weeks to Boston Marathon)

Run Less, Run Faster:        5 x 1000m (400m RI)

Alternate Workout:     2 x 1200m (200m walk RI), 2 x 1200m (60 sec. RI), 2 x
                                   200m (100m walk RI)

January 28                     (12 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (400m RI)

Alternate Workout:     7 x [400m (100m RI), 300m (200m RI)]

February 4                     (11 weeks to Boston Marathon)

Run Less, Run Faster:        2 x 1200m (2 min RI), 4 x 800m (2 min RI)

Alternate Workout:     4 x [1 mile (400m RI)] after the first mile repeat,
                                   determine your average pace per lap.  Then for the next
                                   three mile repeats, run one of the first three laps of them
                                   mile at a pace that is 5 seconds faster than the other
                                   laps (so a surge lap).  Surge lap cannot be the last lap!

February 11                  (10 weeks to Boston Marathon)

Run Less, Run Faster: 6 x 800m (90 sec. RI)

Alternate Workout:     1600m (90 sec. RI), 1400m (80 sec. RI), 1200m (70 sec.
                                   RI), 1000m

February 18                   (9 weeks to Boston Marathon)

Run Less, Run Faster:        2 x [6 x 400m (90 sec. RI)] (2:30 RI between the two sets)

Alternate Workout:     1200m (90 sec. RI), 2 x 600m (60 sec. RI), 3 x 400m (50
                                    sec. RI)

February 25               (8 weeks to Boston Marathon)

Run Less, Run Faster:        2 x 1600m (60 sec. RI), 2 x 800m (60 sec. RI)

Alternate Workout:     3 x 1600m broken as: 1000m (15 sec. RI), 600m (90
                                   sec. RI); 800m (15 sec. RI), 800m (90 sec. RI); 1200m
                                   (15 sec. RI), 400m

March 4                      (7 weeks to Boston Marathon)

Run Less, Run Faster:        4 x 1200m (2 min. RI)

Alternate Workout:     10 x 800m (recovery time equals run time; Yasso 800s)

March 11                    (6 weeks to Boston Marathon)

Run Less, Run Faster:        1000m (400m RI), 2000m (400m RI), 1000m (400m RI), 1000m (400m RI)

Alternate Workout:     10 x 400m Hill Repeats (400m RI)
                                   find a road that has a gentle uphill grade to run 400m 
                                   repeats

March 18                    (5 weeks to Boston Marathon)

Run Less, Run Faster:        3 x 1600m (400m RI)

Alternate Workout:     800m (200m jog RI), 1200m (200m walk RI), 400m
                                   (200m jog RI),1600m (200m walk RI), 800m

March 25                    (4 weeks to Boston Marathon)

Run Less, Run Faster:        10 x 400m (400m RI)

Alternate Workout:     5000m alternating 200m fast, 200m relaxed

April 1                        (3 weeks to Boston Marathon)

Run Less, Run Faster:        8 x 800m (90 sec. RI)

Alternate Workout:     1600m (90 sec. RI), 2000m (90 sec. RI), 1200m

April 8                        (2 weeks to Boston Marathon)

Run Less, Run Faster:        5 x 1000m (400m RI)

Alternate Workout:     800m, 600m, 400m, 200m, 400m, 600m, 800m, 600m,
                                   400m, 200m (45 sec. RI for all)

April 15                      (8 days before the Boston Marathon)

Run Less, Run Faster:        6 x 400m (400m RI)

Alternate Workout:     5000m alternating 400m fast, 400m relaxed


TRACK WORKOUT NOTES:

The Belk Track at Furman University is a meter track.  Most Tuesday repeat and recovery distances are expressed in meters.  The rest / recovery interval is in parentheses and may be either a walk / jog distance or a specified time.

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