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Run with the Animals

Capital Striders Beginners Running Group

7. Track Workout Schedule

Date

Long   Workout

Short Workout

March

29


 April 5

2  x 200 4 X 400

2 X 200


2  x 200 4 X 400

2 X 200

8 X 200

.


8 X 200

April 12

7 x 400

5 x 400

April 19

4-4-8-8-4-4

6 x 400

April 26

(Drake Week)

4-8-4-8-4

4-8-8-4

May 3

12-8-8-4-4

8-8-4-4

May 10

16-12-8-4

12-8-4

May 17

16-8-8-4-4

8-8-4-4

May 24

5 X 800

6 X 400

May 31

16-12-8-4-4

12-8-4

June 7

5 X 800

6 X 400

June 14

4-8-12-12-8-4

4-8-8-4

June 21

4-4-32 (8 laps)-4-4

4-20 (5 laps)-4

June 28

4 x 400, 300, 200, 100

3 X 400, 300, 200, 100

July 5

1600, 1200, 800, 400

1200, 800, 400

July 12

7 X 600

7 X 400

July 19

  6 X 800

6 X 400

July 26

1600, 1200, 800, 400

1200, 800, 400

August 2

800-1200-1200-800

400-800-800-400

August 9

5 or 6 X 800

3 X 800

August 16

1600-800-800-400-400

800-800-400-400

August 23

800-1200-1200-800

400-800-800-400

August 30

4 x 400, 300, 200, 100

3 x 400, 300, 200, 100

September 6

7 x 600

7  x 400

September 13

5 X 800

3 X 800

September 20

16-12-8-4

8-8-4-4

September 27

800-1200-1200-800

400-800-800-400

October 4

5 X 800

3 X 800

October 11  (marathon week)

1600-1200-800-400

4 X 400

October 18

400-1600-1600-400

1200-800-400

October 25

400,800, 1200, 800, 400

5 X 400