Distance Track & Field: Sample Week
Maintenance run. 3-5 miles at conversational pace. End with a few strides on infield.
Race (1600m, 800m, or both). Or tempo run if not racing. 1 mile w/u, 2-2.5 miles tempo run, cool down. Tempo pace should be within 60 secs/mile of mile pace.
Easy Day or Hornet Hustle
Track workout. Faster intervals with jog rest.
Example 1: 2 x 800 + 2 x 400
- 1 mile w/u.
- 2 800s near or slightly above 1 mile race pace with 1 easy lap rest.
- 2 400s at or below 1 mile race pace with 200 yard jog rest
- Cool down
Example 2: The 3-2-1 workout
3 laps @ 20-30 secs/mile above race pace (1.5 laps jog rest)
2 laps @ race pace (1 lap jog rest)
1 lap sprint
Easy run or “Fun Friday” activity
Long Run. 5 to 10 miles depending on fitness level.
Rest.