SFTC Summer Training Program
Track Workouts: Training Plan B
or view training plan A
Print This Page
|
|
SFTC Summer Training Program
|
|
Track workouts are good for a runner who wishes to improve their 8K and 10K race speed. Training Plan "B" implements 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. Workout groups will be formed based on speed. Unless noted otherwise, group meets Tuesdays 5:30pm at Dobyns-Bennett track. Bring your own refreshments.
To determine what training pace you need to reach a certain goal, try the McMillan Running Calculator
| Week | Date | Warmup jog... | Workout | Cool-down jog | Tips |
| 1 | Introduction | 4x400 meters @ 10 seconds/mile slower than 10K pace with recovery jogs equal to time of interval | |||
| 2 | May 6 | 1 mile | 6x400 meters @ 10 seconds/mile slower than 10K pace with recovery jogs equal to time of interval | 1 mile |
Simplicity / Track Workouts |
| 3 | May 13 | 1 mile | 4x800 meters @ 10 seconds/mile slower than 10K pace with recovery jogs equal to time of interval | 1 mile | Running Shoes / Running Form |
| 4 | 1 mile | 3x1200 meters @ 10 seconds/mile slower than 10K pace with recovery jogs equal to time of interval | 1 mile | Excuses / Pace |
|
| 5 | May 29 | 1 mile | 4x800 @ 5K race pace with recovery jogs of 400m | 1 mile | Injuries / S.E.T. |
| 6 | Jun 3 | 1 mile | 5x800 @ 5K race pace with recovery jogs of 400m | 1 mile | Heat / Breathing |
| 7 | Jun 10 | 1 mile | 3x1200 @ 5K race pace with recovery jogs of 600m | 1 mile | Safety / Peak Strategies |
| SFTC Summer Track Meets for next 4 weeks: | |||||
| 8 | Jun 17 | 1 mile |
3x1600 @ 10K race
pace with recovery
jogs of 400m or 1x1600 @ 10K race pace and pick your track meet race(s) |
1 mile | Pressure / Race Plan |
| 9 | Jun 24 | 1 mile |
8x400
@ 8K race pace with
recovery jogs equal to time of interval or 4x400 @ 8K race pace and pick your track meet race(s) |
1 mile | Volunteering / Race Shoes |
| 10 | Jul 1 | 1 mile | Pick your track meet race(s); consider 3200 @ 8K race pace | 1 mile | |
| Jul 7 | SPECIAL MONDAY! - Run/walk Crazy8s 8K course @7pm. | ||||
| 11 | Jul 8 | 1 mile | Pick your track meet race(s); consider 400, 800, and mile | 1 mile | |
| Jul 12 | Crazy8s 8K Run!!! | ||||
| 12 | Jul 15 | Pick your favorite workout; consider 3200 @ 8K race pace | |||
| 13 | Jul 22 | 1 mile | 5x800 @ 5K race pace with recovery jogs of 400m | 1 mile | Stick With It / Consistency |
| 14 | Jul 29 | 1 mile | 6x800 @ 5K race pace with recovery jogs of 400m | 1 mile | 10K Focus / Attitude |
| 15 | Aug 5 | 1 mile | 4x1200 @ 5K race pace with recovery jogs of 600m | 1 mile | Variety / Negative Splits |
| 16 | Aug 12 | 1 mile | 4x1600 @ 10K race pace with recovery jogs of 400m | 1 mile | What Comes Next? |
| 17 | Aug 19 | 1 mile | 10x400 @ 10K race pace with recovery jogs equal to time of interval | 1 mile | Fall Training Tips |
| 18 | Aug 28 | 1 mile | 3x1200 @ 10K race pace with recovery jogs of 600m | 1 mile | Winter Training Tips |
| Aug 30 | SPECIAL SATURDAY! - Run/walk Eastman 10K course @7:30am | ||||
| 19 | Sep 2 | 1 mile | 4x400 @ 10K race pace with recovery jogs equal to time of interval | 1 mile | |
| Sep 6 | Eastman 10K Run!!! | ||||