Wednesday Track
Whether you're chasing a personal record or just looking to build strength and speed, these runs are a great way to put in the work and start your day right. All paces and experience levels are welcome.
Come as you are and bring a friend. We can’t wait to see you on the track!
Roosevelt High School
4419 Center St, Des Moines
6:00 - 7:00 am
Every Wednesday through August 19.
To calculate lactic threshold - https://vdoto2.com.
- Input your most recent race result (time and distance).
- Click "Calculate."
- Scroll down and click on the "Training" tab.
- Use the 1Km "Interval" Pace for 800 repeats.
- Use the 1Km repetition pace for 400 repeats.
If you have questions, email run coach Lindsey Andrews or visit her Instagram page.
August 12 - Coffee will be provided
| Beginner 5K - 10K | Intermediate 5K - 10K | Beginner Half Marathon | Intermediate Half Marathon |
| 5-minute warm-up jog | 1 - 1.5 mile warm-up jog | 10-minute warm-up jog | 1 - 2 mile warm-up jog |
| 4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest | 6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest | 6-8 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest | 8-10 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest |
| 5-minute cool-down jog | 1 - 1.5 mile cool-down jog | 10-minute cool-down jog | 1 - 2 mile cool-down jog |
August 19
| Beginner 5K - 10K | Intermediate 5K - 10K | Beginner Half Marathon | Intermediate Half Marathon |
| 5-minute warm-up jog | 1 - 1.5 mile warm-up jog | 10-minute warm-up jog | 1 - 2 mile warm-up jog |
|
Track Ladder 200 - 400 - 600 - 800 - 600 - 400 - 200 |
Track Ladder 200 - 200 - 400 - 400 - 600 - 800 - 600 - 400 - 400 - 200 - 200 |
Track Ladder 1600 - 1200 - 1000 - 800 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest |
Track Ladder 1600 - 1200 - 1000 - 800 - 800 - 600 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest |
| 5-minute cool-down jog | 1 - 1.5 mile cool-down jog | 10-minute cool-down jog | 1 - 2 mile cool-down jog |
