EVERY WEEK BEGINS with: 1 MILE WARM UP (1 min rest) 4 x 50m SPRINTS (100% effort) (10 sec rest in between each) STRETCH

EVERY WEEK ENDS WITH: 1 MILE COOL DOWN (1 min rest) 4 x 50m SPRINTS (50% effort) (10 sec rest in between each) STRETCH

Week 1 (June 6)

8 x 400m (2 min rest in between) 100% effort

Week 2 (June 13)

4 x 400m - 200m (2 min rest) 100% effort

Week 3 (June 20)

6 x 800 at your estimated marathon time (90 sec rest) (4 hr 15 min converts to a 4 min 15 sec time for 800 m)

Week 4 (June 27)

LADDERS: 400 - 800 - 1200 - 1mile - 1200 - 800 – 400 (Marathon Pace) (90 sec between intervals… 4 min rest after set)

Week 5 (July 4)

2 x 20 min runs at MP (marathon pace) (90 sec rest between)

Week 6 (July 11)

3 x 1 mile: 1 min faster than MP (90 sec rest)

Week 7 (July 18)

2 x 2 miles: 30 sec faster than MP (90 sec rest)

Week 8 (July 25)

800m 1600m 3200m 1600m 800m : 1 min faster than MP (90 sec rest)

Week 9 (August 1)

800m at 5k pace - 1600m at 10k pace - 3200m at MP (90 sec rest)

Week 10 (August 8)

10 x 800m at estimated marathon TIME (90 sec rest) (4 hr converts to 4 min for the 800m)

Week 11 (August 15)

20 sets of 110's FULL OUT SPRINT the straight away / walk the curve for recovery THEN full out sprint the straight away / walk the curve for recovery = one set

Week 12 (August 22)

28 x 400m... alternating 10K pace / 10K pace + 2 min (example: 400m in 2 min followed by 400m in 4min (recovery)

Week 13 (August 29)

3 x 2 miles... 2 miles at MP TRAINING pace followed by 2 miles at MP pace followed by 2 miles at 10K pace (2 min rest intervals)

Week 14 (September 5)

10 x 1000m... 2 and half times around the track followed by a 2 min rest: first 2 laps at marathon anticipated finishing time (4hour equals 4 minutes)... the last 200m all out.....

Week 15 (September 12)

LADDERS: 800m - 1mile - 2mile - 2mile - 1mile - 800m with a minute and half rest between each (30 sec faster than MP)

Week 16 (September 19)

10 x 800m at marathon pace (1 minute rest)

Week 17 (September 26)

LAST SPEED WORKOUT!!! Warm up 1 mile. 6 x 800m marathon pace (1 minute rest). 1 mile cool down

A special Thanks to our Sponsors

If you are interested in sponsoring our website and our group, please contact Joe Werner at gokarts@juno.com for more information.