2011 Season Track Workout Schedule

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Here's our Community Running Monday night track workout plan for the season. I'll go into details on what the workouts actually are as we do them each week. As you can see, last night was a (1200, 1000, 800, 600) x 2 @ 5k workout. What does that mean? Click the continue reading link below to find out...

Date Workout Type
December 20 (1200, 1000, 800, 600) x 2 @5K Interval
December 27 Track Bingo Fun
January 3 3 x 1800 @ (5k, 10k, 1/2 Marathon) Interval
January 10 ELF 3 x 10 laps with worksheet Pacing/Cruise
January 17 8 x 600 @ 5k w/one lap shuffle Interval
January 24 600 easy, 200 hard x 5, Break, Repeat Speed
January 31 4 x 1800 @ (5k, 10k, 1/2 Marathon) Interval
February 7 ELF 4 x 10 laps with worksheet Pacing/Tempo
February 14 8 x 600 @ 5k w/one lap shuffle Interval
February 21 Track Bingo Fun
February 28 (1200, 1000, 800, 600, 400) x 2 @5K Interval
March 7 5 x 1800 @ (10k, 1/2 Marathon, Marathon) Pacing/Cruise
March 14 10 x 600 @ 5k w/one lap shuffle Interval
March 21 2 x 1 mile @ Marathon, then "Survivor" Fun
March 28 5 x 1800 @ (10k, 1/2 Marathon, Marathon) Pacing/Cruise
April 4 5 x 1 mile @ Marathon Pacing/Tempo
April 11 3 x 1 mile @ Marathon Pacing
April 18 Boston Marathon Race

(1200, 1000, 800, 600) x 2 @5K means 1200 meters followed by a short rest, then 1000 meters followed by a short rest, then 800 meters, etc. We did this twice (x 2) and ran everything at a 5k race pace (@5k), The breaks between each segment are approximately 1/2-1/3 the time it takes to run the previous segment.

With a marathon goal time of 4 hours and 20 minutes, my 5k pace should be about 64 seconds per lap, which translates to an 8.57 minutes per mile pace or a speed of 7 miles per hour. So basically, I ran 7.2k at a 5k pace, with just enough rest to catch my breath every now and then. That's a lot of fast running.

Oh, and did I mention the 1.75 mile "warm-up", In the dark, with snow covering the streets and sidewalks, and falling snow, and 14 mph winds blowing that snow in my face? Yeah, did that too.

It was a blast. I really have missed these track practices.


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This page contains a single entry by Dick Chase published on December 21, 2010 9:30 AM.

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