GCS Summer Track Workouts 2007

Note these workouts may be altered depending on circumstances such as weather or club targeted races.

Workouts designed by Coach Stronach

July 25 WEEK 1:      Workout 1     4 x 1600 (800 rest) 5k pace

Workout 2     6 x 800 (400 rest) 5k pace or faster

Aug 1 WEEK 2:        Workout 1     2000 (600 rest) all at 10k pace

                                                            1600 (400 rest)

                                                            1200 (400 rest)

                                                            800   (200 rest)

                                                            400   (200 rest)

                                                            400   (200 rest)

Workout 2:    12 x 400 (200 rest) 5k pace

Aug 8 WEEK 3:        Workout 1:    4 miles continuous on track – start at 30 seconds off 10k pace

                                    And run 10s faster each mile finishing at 10k pace.

EXAMPLE: if your 10k pace is 7:00, you would run your first mile in 7:30, then 7:20, 7:10 and finished at 7:00

Workout 2:    3 sets of the following: 800 rest between sets

600 (200 rest) all at 5k pace or faster

                                                            400 (200 rest)

                                                            200 (100 rest)

                                                            200 (100 rest)

Aug 15 WEEK 4:      Workout 1:    8 x 1000 (400 rest) at 10k pace

Workout 2:    5 x 1000 (400 rest) at 5k pace or faster

Aug 22 WEEK 5:      Workout 1:    3200 on track (½ marathon pace)

                                                            15 min run on the trails

                                                            3200 on track (½ marathon pace)

                                                            15 min run on the trails

                                                            3200 on track (½ marathon pace)

Workout 2:    3 sets of the following: 800 rest between sets

                                                            400 (200 rest) all at 5k pace or faster

                                                            400 (200 rest)

                                                            800

Aug 29 WEEK 6:      Workout 1:    3200 (1600 rest) ½ marathon pace

                                                            1600 (800 rest) ½ marathon pace

                                                            800   (400 rest) 5k pace

                                                            800   5k pace

Workout 2:    4 sets of the following with 600 rest between sets

                                                            200 (200 rest) all at 5k pace of faster

                                                            200 (200 rest)

                                                            200 (200 rest)

                                                            200 (200 rest)

                                                            200 (200 rest)

Sep 5 WEEK 7:         Workout 1:    4 miles continuous on track – start at 30 seconds off 10k pace

                                    And run 10s faster each mile finishing at 10k pace.

EXAMPLE: if your 10k pace is 7:00, you would run your first mile in 7:30, then 7:20, 7:10 and finished at 7:00

Workout 2:    1600 (800rest) all at 5k pace

                                                            1200 (600 rest)

                                                            800   (400 rest)

                                                            400   (200 rest)

                                                            200   (200 rest)

                                                            200

Sep 12 WEEK 8:       Workout 1:    3200 (1600 rest) ½ marathon pace

                                                            800   (400 rest) 5k pace

                                                            800   (400 rest) 5k pace

                                                            1600  ½ marathon pace

Workout 2:    6 x 600 (200 rest) at 5k pace or faster

Sep 19 WEEK 9:       Workout 1:    4 x 1600 (800 rest)

                                    Run the first 800 at 10k pace and the second 800 at 5k pace           

Workout 2:    400 (200 rest) all at 5k pace

                                                            800 (400 rest)

                                                            1600 (800 rest)

                                                            800 (400 rest)

                                                            400

Sep 26 WEEK 10:     Workout 1:    2000 (600 rest) all at 10k pace

                                                            1600 (400 rest)

                                                            1200 (400 rest)

                                                            800   (200 rest)

                                                            400   (200 rest)

                                                            400   (200 rest)

Workout 2:    5 x 1000 (400 rest) at 5k pace or faster

Oct 3 WEEK 11:       Workout1:     3200 on track (½ marathon pace)

                                                            15 min run on the trails

                                                            3200 on track (½ marathon pace)

                                                            15 min run on the trails

                                                            3200 on track (½ marathon pace)

Workout 2:    3 sets of the following: 800 rest between sets

                                                            400 (200 rest) at 5k pace or faster

                                                            400 (200 rest)

800

Oct 10 WEEK 12:     Workout 1:    8 x 1000 (400 rest) all at 10k pace

Workout 2:    3 sets of the following: 800 rest between sets

600 (200 rest) all at 5k pace or faster

                                                            400 (200 rest)

                                                            200 (100 rest)

                                                            200 (100 rest)

Oct 17 WEEK 13:     Workout 1:    4 miles continuous on track – start at 30 seconds off 10k pace

                                    And run 10s faster each mile finishing at 10k pace.

EXAMPLE: if your 10k pace is 7:00, you would run your first mile in 7:30, then 7:20, 7:10 and finished at 7:00

Workout 2:    12 x 400 (200 rest) 5k pace