TrackWorkouts

3-7 X 1200 @ LT 60 seconds rest

Target 10% of your weekly mileage

3 = <30mpw

4= 30

5=40

6=50

7=60

4-8 X (600@5k) 200 rest.

2X400 @ mile (400 rest)

4X200 @ mile (200 rest

Volume should be about 8% of your weekly mileage.

Number of 600’s depending on your mileage.

30 = 4

40 = 6

50 = 8

It is hot, and the days are getting shorter so we’ll try to sneak another trail fartlek in.

8-10 X (2min on 2 min off) pace 5kish effort

Last week it seemed everyone was in a group of 1.  Lets this week try to get into semi homogeneous groups, even if it means your a second or two fast or slower than your pacing charts indicate.

5-8 X 800 @ 8k pace, 200 rest, do your last one at 5k pace.

Number is dependedant on your weekly mileage and relative experience with track workouts.  About 8% of your weekly mileage in intervals of this speed is about right.

5=30 mpw

6-7=40 mpw

7-8 = >5o mpw

Its hot we’ll go short.

5 x 400m @ 5K,

5 x 300m @ 5K-2 (or -3),

5 x 200m @ 5K-4 (or -6); all with 200m jog.

5 x 100m @ about 5K-6 (or -8) pace w/ 100m jog.

Paces are all 400 paces when we go down, we’ll go 2-3 seconds faster per 400.

We’ll head back into the woods and do a Fartlek

3X (3min, 2min, 1min) equal time rest (3min 10kish, 2min 5kish, 1 min 3kish)

4-8 X600 @ 5k

4 X400 @ 3k

200 rest between everything

Total should be about 8% of your weekly mileage.  Number of 600 repeats below.

30 = 4

40 = 6

50 = 8

Tonight we head into the woods.

We’ll be doing a Fartlek on the trails.  We’ll run the first loop together easy so we know the way.

Then do 8-12 x 2 min on 2 min off (effort should be about 5k ish)

We’ll try to regroup during the recovery portion.

4-6 x 400 @ 3k

2 x 400 @ mile

4 x 200 @ mile-800

200 rest between everything

With some warmer weather and a 26×1 mile race coming up for many people we’ll do some faster stuff.

This is what is called a Repetition workout, key is good form, full recovery, and evenly paced laps.

4X400 @ 1 mile pace 400 rest

8X200 @ 1 mile pace (can get a little faster) 200 rest.

1 mile race pace is about 30 per mile faster than 5k pace.