Tools

Commonly Run Routes From CV:

Commonly Run Routes From Alternate Meeting Places:

Misc.

Neighborhood Loops

Other Information:

Sprinting: Everything you've got from the get go to the finish. These are not long in duration and are essentially 110% effort.

800m pace: The pace of your fastest 800m race. If it is 3:00, then each lap should be 1:30, each 200 should be 45 seconds, etc.

1600m pace: The pace of your fastest 1600m race. If it is 5:00, then each lap should be 1:15, each 200 should be 37.5 seconds, etc.

3200m pace: The pace of your fastest 3200m race. If it is 10:40, then each lap should be 1:20, each 200 should be 40 seconds, etc.

3 mile pace: The pace of your fastest 3 mile pace. If you ran 21:00 during cross country, then each mile should be 7:00, each half mile should be 3:30, and each quarter should be 1:45. This could change if you got stronger and fitter between xc and track as well as you move forward and get more fit during track season.

Threshold pace: about 80-85% effort. It is usually about 25-32 seconds slower than your 3 mile race pace per mile. This can change with improving or decreasing fitness as well as environmental factors such as weather and running surface.

Fartlek: Basic 5,4,3,2,1, 5 min should be about 85-87% effort, 4 min should be 87-89% effort, 3 min should be 89-91% effort, 2 min should be 91-93% effort, and 1 min should be very quick at a 93-95% effort. Each one should be getting faster than the one before since you are going for a shorter time than the one before. Recovery between each "rep" should be a nice easy pace. There are many variants of this kind of workout as well.

Aerobic/maintenance: Nice good evenly paced run. Can vary from athlete to athlete, but if your 3 mile race pace is 6:00 per mile, you should not be running 7:00 per mile for these. That is too fast. You should be able to hold this pace for up to 1.75-2 hours if need be.

Recovery/maintenance: Very relaxed pace run. Can vary from athlete to athlete. Should be a little slower than the aerobic/maintenance pace, but not as slow as jogging. If your normal aerobic/maintenance pace is 7:15-7:20 per mile, this should probable be between 7:40-7:50.

Jogging: Nice relaxed, easy JOG. Primary goal of this is to cycle Lactate and associated waste products out of the body as much as we can before the next rep/set/race/day, etc.