Track Workouts

Track workouts:

  • 1m w/u,
  • 400m hard effort,
  • 4×800 @5k pace,
  • 400m hard effort,
  • 10X100 all out sprints (run down, walk back),
  • 1m c/d
  • 1m w/u,
  • 1000m, 500m jog,
  • 800m, 400m jog,
  • 600m, 200m jog (all runs are @5k pace),
  • 10X100 all out sprints (run down, walk back),
  • 1m c/d
  • 1m w/u,
  • 4 x 80m first 2 at 10k, last 2 at 5k,
  • 10X100 all out sprints (run down, walk back),
  • 1m c/d
  • 1m w/u,
  • 2 x 800 meters @ 10K pace,
  • 2 x 600 meters @ 5K pace,
  • 2 x 400 meters @ 3K pace,
  • 5X100 all out sprints (run down, walk back),
  • 1m c/d
  • 1m w/u,
  • 400 (@3k),
  • 800 (@5k),
  • 1200 (@10k),
  • 1600 (@10k),
  • 1200 (@10k),
  • 800 (@5k),
  • 400 (@3k),
  • 1m c/d
  • 1m w/u,
  • 1200, 800, 1200, 800 (all @5k),
  • 10X100 all out sprints (run down, walk back),
  • 1m c/d
  • 1mile warm up (4 laps),
  • 400m hard effort (1 lap),
  • 4×800 (2 laps) @5k pace,
  • 400m hard effort,
  • 10X100 all out sprints (run down, walk back),
  • 1mile  cool down
  • 1 mile warm up,
  • 3×1000 @ 10k pace jog 200,
  • 3×800 @ 10k pace,
  • 3×600 @ 5k pace jog 200,
  • 1 mile cool down
  • total: 7.25 miles
  • 1 mile warm up,
  • 12 x 400,
  • 1 mile cool down
  • total: 5 miles
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