Track & Field/Cross Country Runners
Early season- Building strength and Endurance- For 800m-3200m runners. Important that the runners
do not run too fast on these and that the rest is limited. At this point in the season you need to work on a
strong aerobic base and endurance.
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6X800m @ current 5k pace, 60 second recovery between intervals.
12-16, 400m’s @ 5k race pace, each interval starts every 2 minutes for boys /every 3 minutes
for girls. So if you finish your 400m in 1:20 seconds you have 40 seconds to recover.
Alternating 400m’s, for 3-5 miles on the track run a 400m at 5k pace then without stopping go
right into a 400m @ marathon pace then repeat until the end of the workout. Example for 3
miles the runner will have run 6 400m’s at 5k pace and 6 400m’s at marathon pace.
8-12, 300m’s @ 5k pace, 100 meter recovery.
Mid Season- Work on pacing and building Speed- For 1600m-3200m runners.
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5X800m, during each 800m the runner should run the first 400m @ 5k pace and the 2nd 400m at
2 mile pace. 400m recovery between each interval.
3x1600 @ 5k pace, recovery 4 minutes
800m, 1200m, 1200m, 800m. Run the 800m’s@ 2 mile race pace/ 1200m’s @ 5k race pace.
600m recovery between each interval.
12-18, 200m’s, @ mile race pace, 200m recovery between each interval.
8-12 400m’s @ few seconds faster than 2 mile race pace, Ex. A 10:00 2 miler should be running
each lap at 72/73 seconds. 200m recovery.
Mid Season- Work on pacing and building Speed- For 800m-1600m
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5x600m @ a few seconds slower per lap than mile race pace, Ex. A 5 minute miler should run at
a 77/78 second lap pace. 400m recovery between each interval.
4 X 1200 @ a few seconds faster than 2 mile race pace.
800m, 400m, 400m, 800m, 400m, 400m. Run the 800m @ 2 mile race pace/400m @ mile race
pace. 400m recovery between each interval.
8-10, 200m’s @ 800m race pace, 60-90 seconds recovery.
6, 500m @ mile race pace, 400m recovery between each interval
Late Season-Getting the runner to peak; work on kick – 1600-3200
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800m, 800m, 600m, 600m, 600m, 600m,- Run the 800m@2 mile race pace/600m @ mile race
pace. 400m recovery between each interval.
1200m, 800m, 400m, 1200m, 800m, 400m,- Run the 1200m @ 2 mile race pace/800 @ a few
seconds slower than mile pace/400 @ mile race pace. 400 meter recovery between each
interval, 800 meter recovery at the half way point.
4 X 1000m @ 2 mile race pace, 400m recovery.
8 x 200 @ 800 meter race pace, 200m recovery
Late Season-Getting the runner to peak; work on kick- 800m-1600m
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500m, 500m, 300m, 300m, 300m, 300m, 500 @ mile race pace/300 @ 800m race pace. 400m
recovery.
800m, 600m, 400m, 800m, 600m, 400m, 800 @ few seconds slower than mile race pace/600m
@ mile race pace/400 @ few seconds faster than mile race pace. 400 meter recovery.
4 x 800 @ mile race pace, 800 meter recovery.
8 X 200 @ few seconds faster than 800 meter race pace, 400 meter recovery