Virtual Indoor Track Workouts

Virtual Indoor Track 2021 Season

Virtually coached track workouts - NO registration required!

WHAT: This is a 10 week track workout coached by our GCS team of coaches. 

Unfortunately we can't hold our normal indoor track this year (STUPID COVID!) but the Striders have organized workouts that can be done wherever you can safely run! The workouts will be posted here on the Gate City Strider web site and in the Gate City Strider Member Discussion Board on Facebook. The coaches will give pointers when the workout is posted, and Gate City Strider members can interact with them in the Facebook group.

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Where:
Anywhere you can run a track workout safely and socially distant!

Program Fee:
The cost for the 10 week program is... NOTHING! (No Refunds.)

 

GCS Indoor track winter 2020

Note: Since we don't know when “real” racing will return, these workouts are meant to help keep us from getting stale in the midst of the winter doldrums. There is something for everyone, and any change of pace is helpful!

Week 1

5K workout
10-12 x 75-seconds fast (45-seconds easy) 5k pace (I-pace, 85-95%MHR)

½ Marathon/Marathon workout
5-6 x 4-Minutes fast (2-Min easy) 5-10k pace (I-pace, 85-95%MHR - T-pace, 75-85%MHR)
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Week 2

5K workout
3 sets of the following
75-seconds fast (45-seconds easy) 5-10K pace (I-pace, 85-95%MHR)
2-Min. Fast (1-Min. easy)
3-Min. Fast (1-Min. easy)

½ Marathon/Marathon workout
4-5 x 5-minute tempo (1 minute recovery)
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Week 3

5K workout
3 sets of the following
3-Min. Fast (1-Min. easy) 5-10K pace (I-pace, 85-95%MHR)
2-Min. Fast (1-Min. easy)
1-Min. Fast (1-Min. easy)

½ Marathon workout
2 sets of the following
4-Min. Fast (2-Min. easy) 10K pace (T-pace, 75-85%MHR)
3-Min. Fast (1-Min. easy)
2-Min. Fast (1-Min. easy)
1-Min. Fast (1-Min. easy)

Marathon workout 5-6 x 5-Min. Fast-Interval pace (2-Min. easy)
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Week 4

5K workout
4 x 6 minutes at Tempo pace (1:15 recovery)

½ Marathon workout
4 x 6 minutes at ½ marathon pace (1:15 recovery)

Marathon workout 4 x 10-minute Tempo (2 minute recovery)
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Week 5

5K workout
5 x 4-Min. Fast (2-Min. easy) 5K pace (I-pace, 85-95%MHR)

½ Marathon/Marathon workout
2 x 15 minutes (2:30 rest) Optional of 4x30-seconds fast (30-sec easy) at the end.
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Week 6

5k workout
Find a Hill
(x3)
30-Seconds up, Jog down Tempo
45-Seconds Up, Jog down @ Interval
1-Minute Up, Jog down @ Interval
1:15-Minutes Up, Jog down @ Interval
1:30-Minutes Up, Jog down @ Interval

½ Marathon/Marathon workout
Find a Hill
(x3)
30-Seconds up, Jog down Tempo
45-Seconds Up, Jog down @ Interval
45-Seconds Up, Jog down @ Interval
1-Minute Up, Jog down @ Interval
1-Minute Up, Jog down @ Interval
1:15-Minutes Up, Jog down @ Interval
1:30-Minutes Up, Jog down @ Interval
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Week 7

5K workout
3 sets of the following
1:30-Minutes Fast (45-Seconds easy) 5K pace (I-pace, 85-95%MHR)
1:30-Minutes Fast (45-Seconds easy)
3-Minutes Fast (2-Minutes easy)

½ Marathon workout
4 x 6 minutes at ½ marathon pace (1:30 recovery)

Marathon workout
20-minute Tempo (10-minute recovery)20-minute Tempo
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Week 8

5K workout
1:30-Minutes Fast (45-Seconds easy) 5K pace (I-pace, 85-95%MHR)
3-Min. Fast (1-Min. easy)
4-Min. Fast (2-Min. easy)
5-Min. Fast (2-Min. easy)
4-Min. Fast (2-Min. Easy)
3-Min. Fast (1-Min. easy)
1:30-Minutes Fast

½ Marathon workout
2 x 10 minutes (2:00 rest) Optional of 4x200 at the end.

Marathon workout
8 x 6-minute Tempo (45-second recovery)
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Week 9

5K workout
6 x 2:30 Minutes (1-Min. rest) 2 to 3 seconds faster than 5K pace(R-pace, 95-100%MHR)

½ Marathon workout
3 x 5-Minutes (1-Min. rest) 1st @ 10k pace, 2nd @ 5k pace, 3rd @ Speed

Marathon workout
4 x 10-minute Tempo (2-minute recovery)
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Week 10

5K workout
8 x 75-seconds fast (45-seconds easy) 2 to 3 seconds faster than 5K pace (R-pace, 95-100%MHR)

½ marathon workout
6 x 2-Minutes Fast (1-Min. easy) 5K pace (I-pace, 85-95%MHR)

Marathon workout
15-minute Tempo (3-minute recovery)
15-minute Tempo (3-minute recovery)
12-minute Tempo 1-Lap @ Speed

Marathon workout
4 x 5-minute Tempo (1-minute recovery)
5 min recovery
3 x 4-minute Tempo (1-minute recovery)
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Additional notes from our coaches:
Ideally, speed work should only be done after a solid base... but no worries if you were not able to run as much as you'd like the past few months. You can just ease up on your pace, and make the most of the fitness you have, without overdoing it.

As for the “I-Pace”, “75-85%” type things you see with the workouts... there are many different coaching strategies, many of them come down to the same basic principles.
Once you have a solid base, which builds endurance (Aerobic running, aka E/L (Easy Pace), aka 60-75% Max Heart Rate, aka conversational running)
Think of this as your regular, everyday run.

Once you are ready some “speed”, we have Tempo runs, which builds stamina (Mix of Aerobic and Anaerobic running, aka T-Pace (pace in which you can sustain 5-15 minute repeats, aka 75-85% Max Heart Rate, aka shorter sentences running)
Think of these as sections of your run when you are running at a swift, but sort of comfortable pace, kind of like when you are “in the zone”. These are not all out, and you should be able to speak short sentences.

The “fast” runs are Interval running, which builds running economy (Anaerobic running, aka I-Pace (repeats that take between 3-5 minutes) aka 85-95% Max Heart Rate, aka you can only get a few words out)...
These are not all out, but are quick enough to have your sentences turn to words. These would be close to your 5-k pace.

The “fastest” are Repeats (ATP-PC running, aka R-Pace (repeats under 3-minutes), aka 95-100% Max Heart Rate, aka no more conversation, just focusing on breathing until you can stop moving so fast!)
These would be a bit like your finishing kick. Short bursts of speed.

For those who run with a Garmin, or other type of watch, there are screens that tell you what zone you are in. These can be helpful, as your “interval”, etc., pace will not be as consistent running on the roads, as it would be running on a flat track. Add in other variables such as weather, fatigue, etc., and it will help keep you from trying to hit a certain time/distance goal, and instead go by feel.

Justin, O.B., and Richie.