Distance 

Distance Track & Field: Sample Week  

Monday: 

Long Run (20% of weekly mileage)  

Tuesday: 

Hard track workout focusing on speed endurance, for example:   

2-3 sets of 4x400m at mile pace 

• – 2 sec (if mile pace is 5:00 – 73 seconds)   

• 2 min rest between 400’s, 400m walk between sets  

8-12 x 400m at mile pace, 

• 1 min rest (no sets, just straight through)  

2-3 sets of 400m-600m-400m-200m  

• • • Paces: mile pace – 2 sec; 

    • mi pace; 

    • mi pace – 2 sec

    • “all out”  

    • Rest: 2 min rest between 4-6-4-2, 400m walk rest between sets  

1200m-800m-600m-400m-200m-100m  

• • Paces: Start a little faster than 5K pace, get faster each one, all out at end   

  • Rest: jog half the distance between 

  • 3 x 1000m or 800m w/ 3 min rest, finish with 3 x 100m all out with 30 sec rest  

Wednesday: 5-6 miles as you feel – medium distance day  

Thursday: Core, drills/strides, 4 mi easy  

Friday: Pre-race day (easy jog, a few strides)  

Saturday/Sunday: Track Meet/Rest Day 

As you move into May:  

The workouts can also become shorter and faster, with the rest  becoming longer, such as:  

2 sets of 4x400m  

 - Pace: Start at mile pace – 2 sec, get faster each set   - Rest : 3 min rest between 400’s, 400m walk between sets 

2 sets of 400-600-400-200  

• Pace: 

  • mi pace - 3 sec; 

  • faster than mi pace; 

  • mi pace - 3 sec, 

  • all out   

• Rest: 

  • 3 min rest between, 400m walk rest between sets  

800-600-400-200-100  

• Pace: Start a little slower than mile pace, get faster   

• Rest: jog half the distance you just ran