Indoor Track has begun - workouts posted here
Published Oct 22, 2009
Our 12 week coached indoor track program began on Tuesday, Dec 8th at 6:00pm at the Hampshire Dome in Milford, NH.
More details including: Dates, Times, and Directions can be found on our Indoor Track page.
GCS 2009 Winter Track Workout Schedule
Week 1
Workout1: 8 x 400(200rest) 3 seconds faster than 5K pace
Workout2: 6 x 400(200rest) 5K pace
Week 2
Workout1: 3 x 400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
Workout2: 2 x 400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
Week 3
Workout1: 6 x 800 (400rest) 5K pace
Workout2: 4 x 800 (400rest) 5K pace
Week 4
Workout1: 400 (200 rest) 5K pace
800 (400 rest)
1200 (600 rest)
1600 (600 rest)
1200 (600 rest)
800 (400 rest)
400
Workout2: 400 (200 rest) 5K pace
800 (400 rest)
1200 (600 rest)
800 (400 rest)
400
Week 5
Workout1: 4 x Mile (600 rest) 5K pace
Workout2: Mile (600 rest)
800 (400 rest)
800
Week 6
Workout1: 10 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
Workout2: 8 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
Week 7
Workout1: 400 (200 rest) 5K pace
800 (400 rest)
1200 (600 rest)
1600 (600 rest)
1200 (600 rest)
800 (400 rest)
400
Workout2: 400 (200 rest) 5K pace
800 (400 rest)
1200 (600 rest)
800 (400 rest)
400
Week 8
Workout1: 6 x 800 (400 rest) 5K pace
Workout2: 4 x 800 (400 rest) 5K pace
Week 9
Workout1: 800 (400 rest) 5K pace
800 (400 rest)
Mile (600 rest)
800 (400 rest)
800
Workout2: 8 x 400 (200 rest) 2 to 3 seconds faster than 5K pace
Week 10
Workout1: 3 x 400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
Workout2: 2 x 400 (200 rest) 5K pace
400 (200 rest)
800 (400 rest)
Week 11
Workout1: 4 x Mile (600 rest) 5K pace
Workout2: Mile (600 rest) 5K pace
Mile (600 rest)
800
Week 12
Workout1: 6 x 800 (400 rest) 5K pace
Workout2: 6 x 800 (400 rest) 5K pace
More from Indoor Track
Our 12 week coached indoor track program began on Tuesday, Dec 8th at the Hampshire Dome in Milford, NH. Here are the workouts for the complete indoor session.
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