2018 Outdoor Track Workouts

NASHUA HIGH SCHOOL SOUTH

36 Riverside St, Nashua NH 03062

SESSION II    6:00pm Start

WORKOUTS

1-Aug

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)

8-Aug

5 x 1000 (400 rest) 5k pace or faster

15-Aug

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

22-Aug

4×5:00 (4:00 rest)  5k pace (I-pace, 85-95%MHR)

29-Aug

6:00 Hard (3:00 rest) (T-pace, 75-85%MHR)

5:00 Hard (2:30 rest) (I-pace, 85-95%MHR)

4:00 Hard (2:00 rest) (I-pace, 85-95%MHR)

3:00 Hard (1:30 rest) (I-pace, 85-95%MHR)

2:00 Hard (1:00 rest) (I-pace, 85-95%MHR)

1:00 Hard (R-pace, 95-100%MHR)

5-Sept

10-12 x 400 (200 rest) 5k pace or faster (R-pace, 95-100%MHR)

12-Sept

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

19-Sept

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)

26-Sept

Hill Workout (Trails)

Alternate Track Workout: X 4-5 (R-pace, 95-100%MHR)

:45 Seconds (:15 rest)

1:30-Minutes (:30 rest)

2:30-Minutes (1:00 rest)

3-Oct

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

10 -Oct

2X6 reps of:

36 seconds hard (R-pace, 95-100%MHR)

1:36 easy on the whistle.

17-Oct

Indian Runs

4×4:00 Leader sets pace

aka Passing Drills (2:00 rest)

24-Oct

Candlelight Relay