FIRST GEAR TRACK WORKOUTS

The Track workouts are held Wednesday evenings at 6:30 pm at the Friends University Track, mid-March through mid-September.  The workouts are open to members of the First Gear Racing team and the Kansas River Valley Triathlon Club.  Want to increase your speed?  (It's not without some pain!) Come join in the fun!

 
2010 WORKOUTS
 
 
June 16, 2010
2.0 mile warmup
   Accelerating 800's w/ 200 recovery
   700/100 negative
      200 recovery
   600/200 negative
      200 recovery
   500/300 negative
      200 recovery
   400/400 negative
      200 recovery
   300/500 negative
2 mile cool down 
 
June 9, 2010
2 mile warmup
Descending Ladder w/ 200 recoveries
   1200 Interval / 200
   1000 Interval / 200
   800 Interval / 200
   600 Interval / 200
   400 Interval / 200
   200 Interval / 200
2 mile cool down
 
June 2, 2010
2 mile warmup
400 intervals w/ 200 recoveries, 400 recovery after 3 to 4 intervals
repeat for 6 to 8 intervals
2 mile cool down
 
May 26, 2010
2 mile warmup
800 intervals w/ 400 recoveries, repeat 3 to 4 times
2 mile cool down
 
May 19, 2010
For those that showed up to run in the rain:
2 mile warmup
Descending Ladder - 1200 interval  w/ 400 recovery, 800 interval w/ 400 recovery, 600 interval w/ 200 recovery, 400 interval
2 mile cool down
 
May 12, 2010
Cancelled due to inclement weather
 
May 5, 2010
2 mile warmup
400 intervals w/ 200 recoveries, do a 400 recovery after 4
repeat
2 mile cool down
 
April 28, 2010
2 mile warmup
LADDER:
1 x 400 fast w/ 1 x 200 recovery
1 x 600 fast, 1 x 200 recovery
1 x 800 fast, 1 x 400 recovery
(optional) 1 x 800 fast w/ 1 x 400 recovery
1 x 600 fast, 1 x 200 recovery
1 x 400 fast w/ 1 x 200 recovery
2 mile cool down 
 
April 21, 2010
2 mile warmup
400 intervals w/ 200 recoveries, do a 400 recovery after 4
repeat
2 mile cool down
 
April 14, 2010
since not too many people showed up last week dur ot 40 mph winds, same workout ass was planned then -
2 mile warmup
800 intervals w/ 400 recoveries, repeat 3 to 4 times
2 mile cool down
 
April 7, 2010
2 mile warmup
800 intervals w/ 400 recoveries, repeat 3 to 4 times
2 mile cool down
 
March 31, 2010
2 mile warmup
LADDER:
1 x 400 fast w/ 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 1200 fast, 1 x 400 recovery
1 x 800 fast w/ 1 x 400 recovery
1 x 400 fast w/ 1 x 400 recovery
2 mile cool down 
 
March 24, 2010
2 mile warmup
400 intervals w/ 200 recoveries, do a 400 recovery after 4
repeat
2 mile cool down 
 
 
2009 WORKUTS
September 2, 2009
2 mile warmup
400 Repeats:
   400 Interval/200 Recovery, 400 Interval/200 Recovery, 400 Interval/200 Recovery, 400 Interval/400 Recovery, REPEAT
2 mile cool down 
 
August 26, 2009
2 mile warmup
Down Ladder: 1200 (400 recovery), 800 (400 recovery), 600 (200 recovery), 200 (200 recovery), 200
2 mile cool down 
 
August 19, 2009
1.5 mile warmup
   Accelerating 800's
   700/100 negative
   600/200 negativ
   500/300 negative
   400/400 negative
   300/500 negative
2 mile cool down 
 
August 12, 2009
2 mile warmup
1 x 400 fast w/ 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 400 fast w/ 1 x 400 recovery
2 mile cool down 
 
August 5, 2009
2 mile warmup
Short Ladder: 200 (200 recovery), 400 (200 recovery), 600 (400 recovery), 400 (200 recovery), 200 (200 recovery)
2 mile cool down
 
July 29, 2009
2 mile warmup
300 Repeats w/ 100 Recovery, do 8 - 10 with a 500 recovery after 4 or 5
 2 mile cool down
 
July 15 & 22, 2009
2 mile warmup
Long Ladder: 400 (400 recovery), 800 (400 recovery), 1200 (400 recovery), 800 (400 recovery), 400 (400 recovery)
 2 mile cool down
July 8, 2009
2 mile warmup
4 x 800 Interval w/ 400 recovery
2 mile cool down
 
 
July 1, 2009
2 mile warmup
Medium Ladder: 200 (200 recovery), 400 (200 recovery), 600 (400 recovery), 800 (400 recovery), 600 (400 recovery), 400 (200 recovery), 200
2 mile cool down
 
 
June 10, 2009

2 mile warmup

400 (200 recovery), repeat 6 to 8 times

2 mile cool down
 
June 3, 20092 mile warmup
400 (400 recovery), 800 (400 recovery) - repeat for 4 cycles
2 mile cool down
 
May 28, 2009
2 mile warmup
Long Ladder: 400 (400 recovery), 800 (400 recovery), 1200 (400 recovery), 800 (400 recovery), 400 (400 recovery)
 2 mile cool down
 
May 20, 20092 mile warmup
300 Repeats w/ 100 Recovery, do 10-12, 500 recovery after 5 or 6
 2 mile cool down
 
May 13, 20092 mile warmup
800 Repeats w/ 400 recoveries
2 mile cool down
 
May 6, 20092 mile warmup
Short Ladder: 200 (200 recovery), 400 (200 recovery), 600 (200 recovery), 400 (200 recovery), 200 (200 recovery)
 2 mile cool down
 
April 29, 2009
2 mile warmup
800 Repeats w/ 400 recoveries
2 mile cool down
 
April 22, 2009
2 mile warmup
Ladder: 400 (200 recovery), 600 (200 recovery), 800 (400 recovery), 800 (400 recovery), 600 (200 recovery), 400 (200 recovery)
2 mile cool down
 
April 15, 2009
2 mile warmup
800 intervals w/ 400 recoveries, do four intervals
2 mile cool down 
 
April 8, 2009
2 mile warmup
400 intervals w/ 200 recoveries, do a 400 recovery after 4
repeat
2 mile cool down 
 
April 1, 2009
2 mile warmup
1 x 400 fast w/ 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 1200 fast, 1 x 400 recovery
1 x 800 fast w/ 1 x 400 recovery
1 x 400 fast w/ 1 x 400 recovery
2 mile cool down 
 
March 25, 2009
2 mile warmup
1 x 400 fast w/ 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 800 fast, 1 x 400 recovery
1 x 400 fast w/ 1 x 400 recovery
2 mile cool down