I took my very first Track Class during the Fall. They’ve certainly helped me learn how to pace myself and made me PR a great deal of races. Hopefully I’ll be able to remember everything by the time I run my 3rd marathon in the next couple weeks. I decided to share the workouts, this is what we did:
Warmup:
Each class will begin with an 800 meter (two lap) warmup.
During the first lap, you’ll do a high knee drill on the back stretch and a butt kick drill on the home stretch, while jogging the turns.
During the second lap, you’ll do pickups on the straightaways, and jog the turns.
Class 1
800m warmup
2×1200 @ 10k pace w/400 recoveries
3×800 @ 5k pace w/400 recoveries
Class 2
800m warmup
2×800 @ 10k pace (400 recovery)
2×1200 @ 10k pace (400 recovery)
1×1200 @ 5k pace (400 recovery)
4×300 @ “Finishing” pace (100 recovery)
Class 3
800m warmup
[1×400 (200 recovery), 1×800 (400 recovery), 1×1200 (400 recovery)] all at 10k pace
[1×400 (200 recovery), 1×800 (400 recovery), 1×1200 (400 recovery)] all at 5k pace
Class 4
800 m warmup
3X 1600m with 400m recovery.
1 @ half marathon pace
1 @ 10k pace
1 @ 5k pace
Class 5
800m warmup
3×800 @ 10k pace (400 recovery)
3×400 @ 5k pace (200 recovery)
4×300 @ “Finishing” pace (100 recovery)
Class 6
800m warmup
4×1200 @ somewhere in the 5k-10k pace range (400 recoveries). Times
for all four should be the same, HOWEVER, you’ll be running each lap
2-3 seconds faster within the given 1200. So for example, one of your
1200s may look like this:
Lap 1: 1:50
Lap 2: 1:47 (3:37)
Lap 3: 1:45 (5:12)
Class 7
800m warmup
1×1200 (400 recovery)
2×800 (400 recovery)
1×400 (200 recovery)
1600 Time-trial!!
Everything leading up to the TT should be at 10k pace – essentially an extended warm up for your legs to the 1600. And by “time-trial”, I don’t mean run so hard you pass out/throw up at the end. Think of it as 90% of that effort. So, definitely working, but within reason.
Class 8
800m warmup
1×1200 (400m recovery)
1×1600 (400m recovery)
1×2000 (400m recovery)
Pace: Run 200m (half the track at 10K pace), then other half at 5K pace.
When you complete, repeat 10k pace to 5K pace until you’ve completed the distance.
Class 9
800m warmup
10×400 (200 recoveries) all at 5K pace
