The Great List Of Track Workouts!

10x400 at mile race pace with 1 min rest

5-6x1000 at 5k race pace

An 8 week, 800 meter specific progression for 400/800 type meter high school runner. (One, workout, by itself, doesn't mean much)

*Volume is always 1200 meters.

*Recovery= jog the distance of the repetition you just ran.

*Progress in the length of the repetition being run.

*Start at current 800 meter pace and gradually cut down each repetition.

12x100

8x150

6x200

4x300

3x400

1x500, 1x400, 1x200, 1x100

1x500, 1x400, 1x300

1x600, 1x400, 1x200

100m jog after each rep

100 at 400 pace

1000 at 5k pace

300 at mile pace

200 at 800 pace

2 miles at marathon pace...

...20 pushups...

500 at 1500 pace

500 at mile pace

3x up an 800m hill all out on toes

400 at 1500 pace

400 at 1400 pace

rough sex for 20 minutes

all out 200m with no pants on...

1200m cool down....

repeat thrice more

Go to New York's Central Park around 7 pm in the fall when its dark and go to the Great Lawn. It is 0.55 miles around on the Oval.

1 mile warm up

1 lap 2 minute rest at mile pace

2 laps 2.5 minute rest at 5K pace

3 laps 3 minute rest at 10 K pace

3 laps 3 minute rest at 10 K pace

2 laps 2.5 minute rest at 5 K pace

1 lap at mile pace with the last 400 meters at 90 percent

1 mile easy cool down

Neuropsychiatrist wrote:

Go to New York's Central Park around 7 pm in the fall when its dark and go to the Great Lawn. It is 0.55 miles around on the Oval.

Read my handle then read your responce...

you should look up the term "track" in the dictionary?

if the oval fits...

X by 100 meter sprints. all out each time. One minute rest.

12-20 200s at mile pace...this could be a completely different workout depending on the recovery (30s to 2 minutes+)

fUrCeOsNhN wrote:

12-20 200s at mile pace...this could be a completely different workout depending on the recovery (30s to 2 minutes+)

that sounds kinda wimpy. much easier than 6-10x400 at mile pace with 30s-1min recovery. no???

? by 400 meters at mile pace. From lane 2! not starting at the stagger. I know its not 400 meters any more but it might be a good workout.

-cr wrote:

fUrCeOsNhN wrote:

12-20 200s at mile pace...this could be a completely different workout depending on the recovery (30s to 2 minutes+)

that sounds kinda wimpy. much easier than 6-10x400 at mile pace with 30s-1min recovery. no???

Easier, yes. What is your point though?

200s at mile pace are used by track runners everywhere, longer recoveries in the winter and shorter recoveries in the spring/summer. 20 200s with 30s recovery is a great workout, not necessarily the hardest but there is a lot of benefit to it.

4-6 mile tempo at 10 mile race pace

5X1000m hill, then 4X400m on the track at 3k pace

5X1600m 3 min rec 5 seconds per mile slower than 5k race pace

8X300m hill, then 4X300m on the track

24X200m at 1500m race pace, 40 sec recovery

3X1000m at 2 seconds per lap slower than 1500m race pace, 6 min recovery

3X600m at 2 seconds per lap slower than 800m race pace, 6 min recovery

16X80m hill sprints, 3 min recovery

6X1000m at 3k with 3 min recovery

4 mile tempo at 10 mile race pace, 1 mile easy jog, 5X300m at 1500m race pace with 300m jog

6X600m at mile race pace with 4 min recovery jog

5X400m at 800m race pace, 4 min recovery

2 mile tempo at 10k race pace, 5 min recovery jog, then 5X(300m at 1500m race pace, 30 seconds recovery, 200m at 800m race pace), 3 minutes in between sets

I think you've spent too much time with your head in mens' crotches.

RedGArunner wrote:

? by 400 meters at mile pace. From lane 2! not starting at the stagger. I know its not 400 meters any more but it might be a good workout.

Another good one-3X400m, 4X300m, 6X200m @ mile race pace w/ 1 minute recoveries.

and

1X400m, 2X300m, 3X200m at 800m race pace with 2 minute recoveries.

Bluestar..We all know your mad becuase of you 2hr 58mins marathon pr, but don't take it out on little kids!

This was a great thread

My fav track sesh:

3x1000 at 3k pace with 2-3 min jog rest

4 min walking rest

3x500 at 1500 pace with 90 sec jog rest

4 min walking rest

4x200 at 800 pace with 60 sec jog rest

Awesome for a mid-d or distance runner with specificity and changing paces.

Another weird workout:

12 laps continuous: alternate first lap 85% second lap 65% etc.

I've found the time achieved on this is a good estimate for current 5k shape.

A really good 800 one:

500, 300, 100 with full recovery at race pace. Do 2-3 sets. Great late in the season as a tune-up.