Gate City Striders

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