• Language

# Distance Workouts

Distance Workouts and Tips

300 Hard ----100 Easy

On the track you will run 300 meters hard, just below your goal race pace. The final 100 meters of the lap will be much slower. The total time of each lap will be at a race pace one minute slower than your goal time. Let's say your goal time for the one-mile is 5 minutes flat, or the two-mile is 10 minutes flat. Your four-lap time will be 6 minutes, or eight lap time 12 minutes. The first 300 meters of each lap will be just below race pace at 55 seconds. The last 100 meters will be jogged slowly at 35 seconds. The total lap time will be 1:30, which is six minute per mile pace.

5:00 mile pace = 300m at 55 seconds, 100m at 35 seconds.
Total lap time of 1:30.

- 5:30 mile pace = 300m at 61 seconds, 100m at 37 seconds.
Total lap time of 1:37.

- 6:00 mile pace = 300m at 66 seconds, 100m at 39 seconds.
Total lap time of 1:45.

- 6:30 mile pace = 300m at 71 seconds, 100m at 41 seconds.
Total lap time of 1:52.

- 7:00 mile pace = 300m at 77 seconds, 100m at 43 seconds.
Total lap time of 2:00.

- 7:30 mile pace = 300m at 81 seconds, 100m at 45 seconds.
Total lap time of 2:07.

- 8:00 mile pace = 300m at 88 seconds, 100m at 47 seconds.
Total lap time of 2:15.

- 8:30 mile pace = 300m at 91 seconds, 100m at 49 seconds.
Total lap time of 2:22.

- 9:00 mile pace = 300m at 99 seconds, 100m at 51 seconds.
Total lap time of 2:30.

### Week 1

Monday: 200, 400, 600, 800, 1000, 1600, 1600, 1000, 800, 600, 400, 200

• Take a 30-second break after 200 meters.
• Take a 60-second break after 400 meters.
• Take a 75-second break after 600 meters.
• Take a 90-second break after 800 meters.
• Take a two minute break after 1000 meters.
• Take a three-minute break after 1600 meters.

This pyramid format challenges your body by requiring your muscle fibers to adjust from fast-twitch (sprints) to slow-twitch (long distance).

Tuesday: 16x100

• Sprint 100 meters, then jog 100 meters for recovery.
• Repeat 16 times, moving continuously.
• One set of bleacher runs

Sprinting 100 meters will increase your speed and turnover by recruiting your fast-twitch muscles. By continuously jogging during your recovery time, you will retain your endurance and simulate the increase in speed, followed by a regression to a steady pace, similar to passing someone in a race. Bleacher runs build stamina and power in your legs by mimicking running up a hill.

RELATED: Train Harder With Hill Sprints

Wednesday: 6x800

• Take a 90-second break between sets.

Running 800-meter repeats helps you focus on consistency and improving your time with each set. This is a middle distance, requiring the right mixture of speed and endurance with the goal of running negative splits (running the second lap faster than the first).

Thursday: 16x200

• Sprint 200 meters, finishing on the straightaway, then jog 200 meters.
• Repeat 16 times, moving continuously.

This workout is similar to 100-meter sprints, but it increases your speed and turnover better than 100-meter sprints, because it is longer and requires you to run on the curve. Running continuously (even when you are tired) will also increase your endurance.

Friday: 12x400

• Take a 60-second break between sets.

If you ask any track athlete, the 400-meter run is basically a long sprint. This workout recruits your fast-twitch muscles, and toward the very end, it starts to transition to slow-twitch muscles. Repeating this length 12 times will build endurance, helping to train your muscles to work hard for an extended period of time.

### Week 2

Monday: 1600, 1000, 800, 600, 400, 200, 200, 400, 600, 800, 1000, 1600

• Take a two-minute break after 1600 meters.
• Take a 90-second break after 1000 meters.
• Take a 75-second break after 800 meters.
• Take a 60-second break after 600 meters.
• Take a 45-second break after 400 meters.
• Take a 30-second break after 200 meters.

Reversing the pyramid challenges your muscles a little differently. Running the longer distances first, followed by the shorter distances, forces your body to recruit your slow-twitch muscles and then transition to your fast-twitch, creating better turnover. Descending the pyramid will seem easier because the distance decreases, but just as your body starts to adjust, it will be shocked as you start to ascend the pyramid.

Tuesday: 16x100

• Sprint 100 meters on the straightaway, then jog 100 meters on the curve for recovery.
• Repeat 16 times, moving continuously.
• Run one set of Bleacher Hops. Hop on one foot up one flight of stairs, run down, repeat on other foot, run down, repeat on both feet, run down.

Bleacher Hops will increase your leg power, and jumping on one leg will create balanced strength in each leg by eliminating the tendency to use your strong leg to compensate. When you run, you have all your weight on one leg at a time, and hopping on one leg simulates that motion.

Wednesday: 5x1000

• Take a 90-second break between sets.

Running an extra 200 meters is a challenge that will cause your muscles to adjust and work extra hard to power you through.

Thursday: 10x300 with 100-meter jog

• Run 300 meters, followed by a 100-meter recovery jog.
• Repeat 10 times, moving continuously.
• Perform three sets of 50-yard Broad Jumps.

Track athletes get so used to the usual 200-, 400- and 800-meter runs that their muscle memory adapts. By changing the mold and running an odd length, your muscles have to adapt and recruit more fibers. Running the first 300 meters and jogging the last 100 meters allows you to run all out before your body starts to fatigue, like it would in the last 100 meters of a 400-meter race. Performing Broad Jumps at the end of your run when you are tired trains your legs to work when you are fatigued. It also builds explosive power needed for running track events.

Friday: 3-5x1600

• Rest three minutes between sets.

This routine focuses on endurance but still incorporates some speed, since the mile is considered a mid-distance event. Just like with the 800-meter repeats, the goal is to consistently run the same time or better each set.

End each track workout with a 1-mile cool-down jog, followed by stretches .

### Pre-Competition:

#### Sample Week

Monday: Core, Drills, 3-5 miles easy recovery
Tuesday:
1 mile
warmup
jog
1600m at 5K pace (could skip this repeat for some runners) - jog 800m
1200m at 2 sec/400 faster - jog 600m
800m at 2 sec/400 faster – jog 400m
400m at 2 sec/400 faster (getting moving now!) - 200m jog
200m all out – FINISH FAST
1 mile
cool down
(5-6 miles)

Wednesday
: 4-6 miles as you feel (medium distance day)

Thursday
: Core, Drills, 3-5 recovery

More Sample Workouts
3-5 x 800m
at 5K pace with 200m jog rest between; then
finish fast
with 2 x 200m “all out” with 200m jog rest
Mile repeats
: 2-4 x 1 mile at 5K pace + 10-15 sec/mile w/
400 jog rest between
3-5 x 1000m
at 5K pace with 200m walk rest
200m – 400m – 800m – 1000m – 800m – 400m – 200m
Rest between: jog half of what you just ran
Pacing: 1000m should be mile pace + 10 sec

### As you move into May, cut down the mileage about 15%

and decrease it a bit each week

The workouts can also become shorter and faster, with the rest becoming longer, such as:

2 sets of 4x400m

- Pace: Start at mile pace – 2 sec, get faster each set

- Rest : 3 min rest between 400’s, 400m walk between sets

2 sets of 400-600-400-200

- Pace: mi pace - 3 sec; faster than mi pace; mi pace - 3 sec, all out

- Rest: 3 min rest between, 400m walk rest between sets

800-600-400-200-100

- Pace: Start at little slower than mile pace, get faster

- Rest: jog half the distance you just ran

F

M
L
M