2007 GCS Track Workouts: Spring Session
Workouts
prepared by Coach Stronach
April 4 Week 1: (snow storm no track)
April 11 Week 2: Workout1: Workout2:
5 x 1000 (400 rest) 3 x 1000 (400 rest)
Run the workout
at 5k pace (see pace
chart)
April 18 Week 3: Workout1: Workout2:
400 (200 rest) 400 (200 rest)
800 (400 rest) 800 (400 rest)
1200 600 rest) 1200 (600 rest)
1600 (800 rest) 800 (400 rest)
800 (400 rest) 400
400
Run the workout at 5k pace (see
pace chart)
April 25 Week 4: Workout1: Workout2:
3 x 400 (200rest) 2 x 400(200 rest)
400(200rest) 400(200 rest),
800(400 rest) 800(400 rest)
Run 400’s (3 seconds faster than 400 at 5k pace) and 800’s (5 seconds faster than 800 at 5k pace)
EXAMPLE if your 400
time is 90 seconds at 5k pace then you would run your 400 at 87 seconds
If your 800 time is
3:00 at 5k pace then you would run your 800 at 2:55
Run the workout at 5k pace (see
pace chart)
May 2 Week 5: Workout1: Workout2:
9 x 600(400 rest) 6 x 600(400 rest)
Run 600’s (3 to 5 seconds faster than 600 at 5k pace)
EXAMPLE if your 600 time is 2:20 at 5k pace then you would run your 600 at 2:15 to 2:17
May 9 Week 6: Workout1: Workout2:
2 x 200(200 rest) 200(200 rest)
400(200 rest) 400(200 rest)
800(400 rest) 400(200 rest)
1200(600 rest) 800(400 rest)
1200
Run the workout at 5k pace (see
pace chart)
May 16 Week 7: Workout1: Workout2:
200 (200 rest) 200 (200 rest)
400 (200 rest) 400 (200 rest)
600 (400 rest) 600 (400 rest)
800 (400 rest) 800 (400 rest)
1000 (400 rest) 800 (400 rest)
800 (400 rest) 600 (400 rest)
600 (400 rest) 400 (200 rest)
400 (200 rest) 200
200
Run the workout 3 to 5 seconds faster than
your interval at 5k pace
EXAMPLE if your 200
time is 40 seconds at 5k pace then you would run your 200 at 35 to 37 seconds,
same for the rest of the workout.
Run the workout at 5k pace (see
pace chart)
8 x 800(400 rest) 5 x 800(400 rest)
Run 800’s (3 to 5 seconds faster than 800 at 5k pace)
EXAMPLE if your 800 time is 3:00 at 5k pace then you would run your 800 at 2:55 to 2:57
Run the workout at 5k pace (see
pace chart)
May 30 Week 9: Workout1: Workout2:
4 x Mile (800 rest) 3 x Mile (800 rest)
Run the workout at 5k pace (see
pace chart)
June 6 Week 10: Workout1: Workout2:
12 x 400 (200 rest) 10 x 400 (200 rest)
Run the 400’s (3 to 5 seconds faster than
400 at 5k pace)
EXAMPLE if your 400
time is 90 seconds at 5k pace then you would run your 400 at 85 to 87 seconds
June 13 Week 11: Workout1: Workout2:
3 x 400 (200 rest) 2 x 400 (200 rest)
400 (200 rest) 400 (200 rest)
800 (400 rest) 800 (400 rest)
Run 400’s (3 seconds faster than 400 at 5k pace) and 800’s (at 5k pace)
EXAMPLE if your 400
time is 90 seconds at 5k pace then you would run your 400 at 87 seconds
If your 800 time is 3:00 at 5k pace then you would run your 800 at 3:00
Run the workout at 5k pace (see
pace chart)
June 20 Week 12: Workout1: Workout2:
5 x 1000 (400 rest) 3 x 1000 (400 rest)
June 27 Week 13: Workout1: Workout2:
200 (200 rest) 200 (200 rest)
400 (200 rest) 400 (200 rest)
600 (400 rest) 600 (400 rest)
800 (400 rest) 800 (400 rest)
1000 (400 rest) 800 (400 rest)
800 (400 rest) 600 (400 rest)
600 (400 rest) 400 (200 rest)
400 (200 rest) 200
200
Run the workout 3 to 5 seconds faster than
your interval at 5k pace
EXAMPLE if your 200
time is 40 seconds at 5k pace then you would run your 200 at 35 to 37 seconds,
same for the rest of the workout.
Run the workout at 5k pace (see
pace chart)