FIRST GEAR TRACK WORKOUTS 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!
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