Members and Guests:
Follwing are the Wednesday Night Track Workouts for January through March. Regrettably, our access to the track is limited during March. However, based on current schedule, we should have track available on March 28 and the first three weeks in April.
January 10: 12 - 14 x 400M @ 10K (Cruise Interval) pace. 100M recovery.
January 17: 4 - 5 x 1000M @ 5K pace. Slow 400M recovery (far outside lanes)
January 24: 3 - 4 x 1600M @ 10K pace. Finish with 2 x 400M @ 5K pace.
January 31: 2 x 15:00 tempo run. 2:30 recovery.
February 7: 6- 8 x 800M @ 5K pace. 400M recovery.
February 14: 12- 16 x 400M @ 10K pace. 100M recovery
February 21: 3 -5 x 1600M @ 10K pace. 400M recovery. Finish with 2 x 400M @ 5K pace.
February 28: 1 x 20:00 Tempo Run. 3:00 recovery. 1 x 15:00 tempo run.
March 7: Track Unavailable. We will do 1000M repeats on "sidewalk lap" around WLHS. 10K pace, short recovery. (Those workoing out on their own, and Thursday morning crew, can do 1000M repeats @ 5K pace.
Masrch 14: Track Unavailable. We will do timed repeats on Custis Trail: 3:00 "on", 2:00 "off" (recovery). (Those working out on their own, and Thursday morning crew, can do 800M repeats @ 5K pace).
March 21: Track unavailable. We will do mile repeats on Custis Trail. (Those working out on their own, and Thursday morning crew, can do 1600M repeats @ 10K pace.)
March 28: Back on the Track! 6 - 10 x 800M @ 5K pace. 400M recovery.
April 4: 12 - 20 x 400M @ 10K pace. 100M recovery.
April 11: 5 x 1000M @ 5K pace. Slow 400M recovery.
April 18: 8 x 600M @ 5K pace. Alternate 200M and 400M recovery.
April 25: Track Unavailable: Mile repeats on Custis Trail.