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Summer Training Program: Track Workouts: Plan A / Plan B
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Track workouts are good for a runner who wishes to improve their 8K and 10K race speed. Training Plan "A" uses random distances to provide your legs with a variety of challenges. Training Plan "B" uses a periodization approach, using progressive periods of longer or faster workouts leading up to raceday.

Overall you should run at least 4 times/week including one track workout, one "tempo" run, one long run (6+ miles) plus other easy runs.(4 - 6 miles). Details of what a tempo run is and how to do one was published in a Running Times magazine article. If your schedule allows, do your track workouts on Tuesdays 5:30pm at Dobyns-Bennett High School track. Take your own refreshments.

To determine what training pace you need to reach a certain goal, try the McMillan Running Calculator. Note that this website link has sound so you might want to switch off/turn down the volume on your computer speakers before opening it.

Week Date
(Tues)
Warmup jog... Workout Cool-down jog Tips
1 Apr 26 1 mile Light workout, 4x400 meters 1 mile  
2 May 3 1 mile 3x800 meters 1 mile Simplicity /
Track Workouts
3 May 10 1 mile 2x1200 meters 1 mile Running Shoes /
Running Form
4 May 17 1 mile 5x400 meters
4x200 meters
1 mile Excuses /
Pace
5 May 24 1 mile 7x400 meters 1 mile Injuries /
S.E.T.
6 May 31 1 mile 4x800 meters 1 mile Heat /
Breathing
7 Jun 7 1 mile 2x1200 meters
1x600 meters
1 mile Safety /
Peak Strategies
    SFTC Summer Track Meets for next 4 weeks - Check the SFTC Event Calendar for more details.  
8 Jun 17 1 mile 2x400 meters
4x200 meters
1 mile race
1 mile Pressure /
Race Plan
9 Jun 22 1 mile 4x400 meters
800 meter race
1 mile race
1 mile Volunteering /
Race Shoes
10 Jun 29 1 mile 2x800 meters then choose your races! 1 mile  
11 Jul 6 1 mile 2x800 meters then choose your races! 1 mile  
  Jul 12 SPECIAL MONDAY! - Run/walk Crazy8s 8K course @7pm.  
12 Jul 13 1 mile 8x400 meters 1 mile  
  Jul 17 Crazy8s 8K Run!!!  
  Jul 19 Break! Enjoy Fun Fest!  
13 Jul 21 1 mile 6x400 meters
6x200 meters
1 mile Stick With It /
Consistency
14 Jul 27 1 mile 10x400 meters 1 mile 10K Focus /
Attitude
15 Aug 3 1 mile 5x800 1 mile Variety /
Negative Splits
16 Aug 10 1 mile 3x1200 meters 1 mile What Comes Next?
17 Aug 17 1 mile 6x400 meters
8x200 meters
1 mile Fall Training Tips
18 Aug 24 1 mile 4x800 meters 1 mile Winter Training Tips
19 Aug 30 1 mile 8x400meters 1 mile  
  Sep 4 SPECIAL SATURDAY! - Run/walk Eastman 10K course @7:30am.  
20 Sep 7 1 mile 8x400meters 1 mile  
  Sep 11 Eastman 10K Run!!!