Gate City Striders
http://www.gatecity.org/gcs_Big_Med/bm/Training/indoortrack/indoor-track-is-back.shtmlIndoor Track - Workouts Posted Here
Our 10 week coached indoor track program begins on Tuesday, Jan 3rd at the Hampshire Dome in Milford, NH. Here are the workouts for the complete indoor session.
Our 10 week coached indoor track program begins on Tuesday, Jan 3rd at 6:00pm at the Hampshire Dome in Milford, NH and concludes on Tuesday, Mar 6th
More details including: Dates, Times, and Directions can be found on our Indoor Track page.
GCS 2012 Winter Track Workout Schedule
Week 1
5K workout: 8 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
½ marathon workout: 6 x 800 (400 rest) 5K pace
Week 2
5K workout: 3 sets of the following
400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
½ Marathon workout: 800 (200 rest) 10K pace
800 (200 rest)
Mile (400 rest)
800 (200 rest)
800
Week 3
5K workout: 6 x 800 (400 rest) 5K pace or faster
½ Marathon workout: 4 x Mile (400 rest) ½ marathon pace
Week 4
5K workout: 800 (400 rest) 5K pace
800 (400 rest)
Mile (800 rest)
800 (400 rest)
800
½ Marathon workout: 8 x 800 (400 rest) 10K pace
Week 5
5k workout: 6 x 600 (200 rest) 5K pace or faster
½ Marathon workout: 400 (200 rest) 10K pace
800 (200 rest)
1200 (400 rest)
1600 (400 rest)
1200 (400 rest)
800 (200 rest)
400
Week 6
5K workout: 3 sets of the following
400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
½ Marathon workout: 4 x Mile (400 rest) ½ marathon pace
Week 7
5K workout: 400 (200 rest) 5K pace
800 (400 rest)
1200 (600 rest)
1200 (600 rest)
800 (400 rest)
400
½ Marathon workout: 8 x 1000 (200 rest) 10K pace
Week 8
5K workout: 3 sets of the following
400 (200 rest) 5K pace or faster
400 (200 rest)
800 (400 rest)
½ Marathon workout: 400 (200 rest) 10K pace
800 (200 rest)
1200 (300 rest)
1600 (400 rest)
1200 (300 rest)
800 (200 rest)
400
Week 9
5K workout: 6 x 600 (200 rest) 2 to 3 seconds faster than 5K pace
½ Marathon workout: 4 x Mile (400 rest) ½ marathon pace
Week 10
5K workout: 800 (400 rest) 5K pace
800 (400 rest)
Mile (800 rest)
800 (400 rest)
800
½ Marathon workout: 8 x 1000 (200 rest) 10K pace