Members & Guests:
Happy 2017! We hope you included regular track workouts as part of your New Year's Resolutions, and stick to it!
The posted workouts are for all runners. The number of repeats and suggested paces are the "maximum," but can and should be adjusted to suit your level of fitness and training. As always, ask Coach Ed (or the Thursday morning coaches) for advice.
Workouts also are geared for all training programs, and will particularly take into account the "long run" scheduled for the following Saturday. Given the varying dates of marathons and half-marathons that folks are training for, workouts were not designed aorund specific race dates. Consult coaches regarding workouts close to race dates.
A reminder that Wednesday workouts begin at 7:15 PM (warmup beforehand) at Washington-Lee HS in Arlington. Thursday morning workouts start at 6:00 AM at Greenbriar Park (Yorktown HS) in Arlington.
All workout dates given are for Wednesdays.
January 4: 12-14 x 400M @ 10K pace. 100M recovery.
January 11: 4 x 1600M @ 10K pace. 400M recovery.
January 18: 20-Minute Tempo Pace Run; short break; 2 x 400M @ 5K pace, 200M recovery.
January 25: 4 x 2000M @ 10K-Tempo pace. 400M recovery.
February 1: 6-8 x 800M @ 10K pace. 400M recovery.
February 8: 2 x 15:00 Tempo Run. 2:00 recovery. Short Break. 2 x 400M @ 5K pace, 200M recovery.
February 15: 12 x 400M @ 10K pace, 200M recovery. ("Break" week; 20-Miler scheduled for weekend. Those who want to do more repeats/faster pace can do so).
February 22: 6 - 8 x 800M at 5K pace. Slow 400M recovery.
March 1: 2 x 20-Minute tempo run. 2:30 recovery. Short break. 2 x 400M @ 5K pace, 200M recovery.
March 8: 3 - 5 X 1600M @ 10K pace, 400M recovery.
March 15: 5 x 1000M @ 5K pace. Slow 400M recovery.
March 22: 12-20 x 400M @ 5K pace. 100M recovery. (20-Miler scheduled for SLR).
March 29 : Ladder: 800M - 1200M - 1600M - 1200M - 800M. All @ 10K pace , except final 800M @ 5K pace. 400M recovery between all repeats.
April 5: 6 - 10 x 800M @ 5K pace, Slow 400M recovery.
April 12: 3 -5 x 1600M @ 10K pace, 400M recovery.
April 19: 10 x 500M @ 5K pace; 400M recovery.
April 26: Ladder: 1200M - 400M - 800M - 1600M. 400M recovery, 800M recovery after the 1600M, then repeat set. All repeats at 10K pace except the 400M, at 5K pace.
