Track Workout Plan

Average Weekly Training Hours 01:02
Training Load By Week
Average Weekly Training Hours 01:02
Training Load By Week

Runner must be running at least 6 months with a minimum of 15 miles per week before beginning this program. No interval should be run ALL OUT. Runner or Triathlete spped program Program is 11 weeks long. Athlete should take off at least two weeks before beginning this program again. One cycle ending two to three weeks before a key short distance race is best.

Sample Day 1
1:00:00
8x400 Track

8x400 (10k - 55-60 sec) Easy warmup for at least 10 minutes then 8x400 (10k - 55-60 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 8
0:55:00
6x 800 Track

Easy warmup for at least 10 minutes then 6-7x800 (10k - 45-50 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 15
1:00:00
3x 1600 Track

Easy warmup for at least 10 minutes 3x1600 (10k - 35-40 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 22
0:55:00
10 x 400 Track

Easy warmup for at least 10 minutes then 10x400 (10k - 55-60 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 29
0:55:00
7x 800 Track

Easy warmup for at least 10 minutes then 7x800 (10k - 45-50 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 36
1:00:00
3 x 1600 Track

3 x1600 (10k - 35-40 sec) Heart rate returns to what it was at end of warm up between each interval

Sample Day 43
0:55:00
12 x 400 Track

Easy warmup for at least 10 minutes then 12 x400 (10k - 55-60 sec) Heart rate returns to what it was at end of warm up between each interval