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. 

There is no reason to be intimidated or feel that you have to be fast to do a track workout.  These help you develop your speed, regardless of your running ability.  Everyone goes at their own paces, but it’s more fun to do it in a group environment and you can meet new friends at the same time.

Want to increase your speed? Come join in the fun!

                                                                                                                                                           Previous Years Workouts: 2011  2010    2009

 
2012 Workouts
 
May 2, 2012
Wichita Half-Marathon this coming weekend
2.0 mile warm-up
300 Tempos w/ 100 recoveries
Repeat for 8 to 12 intervals
These Intervals are not all-out.  Due to the short recovery keep the 300 to a tempo pace to maintain a repeatable pace each time.
2.0 mile cool-down
April 25, 2012 - warm & breezy (92 F)
Wichita Half-Marathon this coming weekend
2.0 mile warm-up
200 Intervals w/ 200 recoveries
   Repeat for 8 to 12 intervals
2.0 mile cool-down
 
April 16, 2012 - cool, but windy
2.0 mile warm-up
800 Intervals w/ 400 recoveries
repeat 4 to 5 x
2 mile cool-down
 
April 9, 2012 - cloudy & breezy (59 F)
2.0 mile warm-up
400, 600, 800, 600, 400 Intervals w/ 200 recoveries, 400 recovery after last interval 
repeat if desired
2 mile cool-down
 
April 2, 2012 - cool & breezy (64 F)
1.5 to 2.0 mile warm-up
1000 Intervals w/ 400 recoveries
repeat x3
2 mile cool-down
 
March 28, 2012 - warm & humid (79 F)
1.5 to 2.0 mile warm-up
400 Intervals w/ 200 recoveries for first two, 400 recovery after thrid
repeat
2 mile cool-down
March 21, 2012 - rainy & cold (49 F)
1.5 mile warm-up
200, 400, 200, 400, 200 Intervals w/ 200 recoveries between each
repeat if desired
2 mile cool-down