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.
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
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