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Revolution Express Track Club: Running Workouts  

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Last updated
05-20-15 10:28 PM
Roseville Local Weather
Revolution Express Track Club
Roosevelt Kent, Jr.
916-412-7280
Roseville, California
95747
Monday, April 6
April workouts for Distance Runners
* = 400m/800m athletes 
** = 800m/1500m/3000m athletes
*** = Everyone
 
Fartlek Run - 1 min fast (70-75% of full speed for that distance) / 30 second slow jog - switch off through entire length of run.
Tempo Run - Fast pace for entire length of run (about 80% of full speed for that distance)
Intervals - Fast repeats of equal distances (80-90% of full speed for that distance), rest time in between (about 3 minutes rest)
Strides - 100m Sprint Build - Ups  

  Monday - Practice  Tuesday  Wednesday  Thursday-Practice   Friday Saturday  Sunday 

Week of

April 6

 * 3x600m

** 5x600m

*** 4x100m Striders

 Recovery Run/Jog

* 1.5 miles

** 2.5-3 miles 

 Tempo Run - 1.5 miles

2x300m Sprints 

 2x5 Min Stairs

2x10 Min Hill Workouts 

 Recovery Run/Jog

* 1.5 Miles

** 2.5 Miles 

 Fartlek Run

* 1 Mile

* 2-2.5 Miles

*** 4x100m Strides 

 Rest Day

 Week of

April 13

 * 3x600m

** 5x600m

*** 4x100m Striders 

 Recovery Run/Jog

* 1.5 miles

* 2.5-3 miles

  Tempo Run - 1.5 miles 2x300m Sprints

 * 2-3 x 800m

** 3x1000m

*** 4x100m Strides 

 Recovery Run/Jog

* 1.5 Miles

** 2.5 Miles

 Away Track Meet  Rest Day

 Week of

April 20

 * 3x600m

** 5x600m

*** 4x100m Striders

  Recovery Run/Jog

** 2miles

** 3 miles

  Tempo Run - 1.5 miles 2x300m Sprints

***

2x5 Min Stairs

2x10 Min Hill Workout

 Recovery Run/Jog

* 1.5 Miles

** 2.5 Miles

 Home Meet  Rest Day

 Week of

April 27

 * 3x600m

** 5x600m

*** 2x5 min stairs / 4x100m Striders

  Recovery Run/Jog

* 2 miles

** 3 miles

  Tempo Run - 1.5 miles 2x300m Sprints

 * 2-3x800m

** 3x100m

*** 4x100m Strides 

 Recovery Run/Jog

* 1.5 Miles

** 2.5 Miles

 Fartlek Run

* 2 Miles

** 3 Miles

*** 4x100m Strides 

 Rest Day


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