Track Workouts

Looking for a workout that’ll help you hit a new PR? Try adding the workouts below into your training plan and get ready to be amazed at how much faster you become.

May 11, 2021: TNT Workout

Payne Park this TNT, 5:30 warm up. A little before 6pm start.  5/18 TNT at Riverview 5/25 TNT at Payne June we go to mornings, 6:30am. -Locations TBD.    Workout:  12x400m @ 5k pace or a few sec faster. Recovery is the grass walk back to start.  Suggestions: You...

April 13, 2021: TNT Workout

Hi Runners, This Tuesday we're meeting up at Booker High Track (off of Orange Ave.) 5:30 warm up6pm (a few min. before 6) we START 4/27 we'll have TNT at Payne AND those that can, we're meeting up at The Shamrock afterwards. (A little pub super close to Payne Park)....

March 23, 2021: TNT Workout

Hi Folks!!!!This Tuesday eve we're at Payne Park. 5:30 warm up, a few minutes before 6 START. Workout:4 x 200m @ fast pace; 200m recovery jog.4 x 400m @ Interval pace; 400m recovery (longer recovery - Interval pace is fast - about 3-4 sec. per 400m faster than your 5k...

March 16, 2021: TNT Workout

HI Runners!!!!NO Riverview next week for us. Sorry.  We'll meet up at Payne Park. Warm up around 5:30pm, Start workout a little before 6pm. Bring water or an adult bev. if feel like it for after workout. Workout:We've done this workout before but I've modified it...

March 9, 2021: TNT Workout

Hi Runners!!!This TNT we're at Booker High Track.We start warming up around 5:30pm - circling up just before 6pm. The workout:800m @ 5k pace400m recovery300m @ mile race pace (so pretty fast)200m FLOAT (not a jog, a steady state run). Go back to the top and do this...

March 2, 2021: TNT Workout

Here is the schedule for March: 3/2 TNT @ Payne3/9 TNT @ Booker3/16 TNT @ Riverview - not 100%; waiting for fee to be lessoned (if not Riverview, then Payne)3/23 TNT @ Payne3/30 TNT @ Booker The workout: Longer repeats this Tuesday:1x1600m @ 5k pace; 2min. jog...

February 23, 2021: TNT Workout

We're at Booker High Track this coming Tuesday. 5:30 warm up. 6pm start. I'll send out the March TNT schedule in a week. We'll be at Payne Park the first Tuesday in March though.  Let's do some 400's. 12-16 x 400m ( 3-4 miles) 6 x 400m @ 5k pace; 200m recovery 6 x...

February 16, 2021: TNT Workout

Payne Park. 6pm start. Rain or shine. 🙂 Warm up around 5:30ish pm.6x 800m @ 5k pace.  200m recovery.4 x 200m @ faster than 5k pace; 200m recovery. If want to modify:Don't do the 200's at the end, BUT HAMMER #3 and #6 of the 800's. Same recovery. Cool down. Adult...

February 09, 2021: TNT Workout

Hi Runners, Feb. 9 @ Booker High TrackFeb. 16 @ PayneFeb. 23 @ Booker 5:30 warm up, 6pm start.  Here's the workout: How about some 500's?10 x 500m @ 5k pace. The end zone is your recovery. (basically 100m). This workout is like running a 5k; keep that in mind with...

February 2, 2021: TNT Workout

This Tuesday we're at Payne Park. 6pm start time. Warm up around 5:30pm.Still waiting to hear from the County re: which track we can use for Feb. and March. I'll send out an email once I hear. Workout: Longer intervals.  🙂 warm up 5x1k @ 5k pace or faster; 2-3 min....