Summer Speedwork Sessions

13 weeks of Fun! 


Our coaching staff has outlined the entire schedule and what each workout is intended for. Check it out so you can tell all your friends how smart you are!

Week 1: 8 - 10 x 400 @ 10k race pace (rest interval = 200 meter jog)
- The first 5 weeks of the schedule are all based off of 10k race pace. This is because we don't want to get too fit too quick. Doing the repeats a little slower at first will be a good way to introduce your body to the track without risking injury from going too fast. This first workout is essentially a "rust-buster". It shouldn't be too hard but it will be a chance to feel a little bit of turnover.

Week 2: 4 -
5 x 800 @ 10k race pace (rest interval = 400 meter jog)
- This workout plays off of the week before and gives you a chance to tap into your VO2 Max zone a little bit. Workouts of 800 to 2000 meters in length are the bread and butter of any 5k training. They teach your body to run efficiently at a fast pace.

Week 3: Ladder # 1 = 1600/ 1200/ 800/ 400 (rest interval = half the distance of the repeat)
- This is a fun one! We will do three of these throughout the summer. For this first one we will do the 1600 at 10k race pace, the 1200 at 5k race pace, the 800 at 2 mile race pace and the 400 at mile race pace.
Don't worry if you don't know what your race pace is for those different distances. We'll have a chart that will tell us all that good stuff. PACE CHART

Week 4: ONE MILE TIME TRIAL (see how far you've come)
- FUN STUFF! Simple as it sounds. We'll break up into groups and run one mile all out. This will give you a chance to run a fast mile, see ho far you've come so far, and challenge yourself a little bit.

Week 5:
10 - 12 x 300 @ 5k race pace (rest interval = 200 meter jog)
- We lower the repeat distance to 300 meters for this one but we lower the pace to 5k race pace. It will be a good chance to learn the pace as you will have to do 10-12 of them. This workout really shouldn't feel that hard, that is not what is designed for. PACE CHART

Week 6: 5 - 6 x 600 @ 5k race pace (rest interval = 300 meter jog)
- 600s, not my favorite. This workout, as simple math would tell you, should be about twice as hard as last week. PACE CHART

Week 7: Ladder # 2 = 1200/ 1000/ 800/ 400/ 200 (rest interval = half the distance of the repeat)
- This will be a faster ladder than last time. We'll do the 1200 at 5k race pace, the 1k at two mile pace, the 800 at two mile pace, the 400 at mile race pace and the 200 at FAST. PACE CHART

Weeek 8: 4 - 5 x 1000 @ 5k race pace (rest interval = 400 meter jog)
- This workout is a classic in almost any 5k training program that you'll ever see. It is tough but it is a good indicator of what you can run for 5k. Plus we're going with pretty short rest. PACE CHART

Week 9: 3 - 4 x 1 mile @ 5k race pace (rest interval = 800 meter jog)
- This is a tough one. Be ready for some huffing and puffing. You'll feel stronger the next week because of this workout though. PACE CHART

Week 10: TWO MILE TIME TRIAL (try to hit 5k goal pace)
- Our second time trial of the summer. This time it's two miles close to all out, but holding a little bit back. Basically we want you to hit the pace that you want to run for an entire 5k in a few weeks.

Week 11:
12 - 16 x 200 @ Mile race pace
(rest interval = 200 meter jog)

- Now the fast stuff begins. 200s at mile race pace is tougher than it sounds. Running this fast puts a lot of stress on the system but because of the longer workouts you have done all summer you'll be ready for it.

Week 12: Ladder # 3 = 800/ 600/ 400/ 200 (rest interval = half the distance of the repeat)
- Fast stuff tonight. 800 at mile race pace, 600 at mile race pace, 400 at FAST, 200 @ FAST. You're first chance to really go all out. PACE CHART

- This is the BIG DAY!! Depending on how many people we have we run a couple of different heats. This will be chance for everyone to set a 5k PR. With all the training it will be a piece of cake. Plus, how often do you get to race a 5k on the track? We'll make this night a lot of fun so make sure you make it.