2018 Outdoor Track

NASHUA HIGH SCHOOL SOUTH

36 Riverside St, Nashua NH 03062

6:00PM START

SESSION I

April 18th - June 20th

WORKOUTS

18-Apr

8-10 x 400 (200 rest) 5k pace or faster (I-pace, 85-95%MHR)

25-Apr

3-sets of: 5k pace or faster (I-pace, 85-95%MHR)
400 (200 rest)
400 (200 rest)
800 (400 rest)

2-May

6 x 800 (400 rest) 5k pace (I-pace, 85-95%MHR)

9-May

3-4 x 1600 (200 rest) 10k pace (T-pace, 75-85%MHR)

16-May

3-Minutes (1:30 rest) 5k pace (I-pace, 85-95%MHR)
3-Minutes (1:30 rest)
5-Minutes (2:30 rest)
3-Minutes (1:30 rest)
3-Minutes (1:30 rest)

22-May

6 - 8 x 600 (400 rest) Mile pace (R-pace, 95-100%MHR)

30-May

1600 (800 rest) 5k pace (I-pace, 85-95%MHR)
1200 (400 rest)
800 (400 rest)
800 (400 rest)
400 (200 rest)
200

6-Jun

Russian Ladder x 3-4 Great for Finishing Kick
400 (200 rest) faster than 5k pace (R-pace, 95-100%MHR)
300 (150 rest)
200 (100 rest)
100 (400 rest)

13-Jun

4-5 repeats of: 4x200 (200 rest) Mile pace or faster (R-pace, 95-100%MHR)

20-Jun

6-8 reps of: faster than 5k pace (R-pace, 95-100%MHR)
36 seconds hard
1:36 easy
on the whistle.

27-Jun

Mystery Time Run Mystery Rest aka Karen's Delight (I-pace, 85-95%MHR)

July 4, 11, 18, 25 Alternate workouts TBD for those who do not think they need time off from speed work. Will work around Ultimate Challenge.