Greyhounds Masters Track Weekly Workouts

Weekly Workouts


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In prior years, we posted our weekly Runners' Workouts on our Website.  Last October, we changed to emailing the workouts directly to members.  Since then, we have received requests from runners worldwide who had been following the workouts that were posted online.  In order to accommodate these requests, we have decided to include in our weekly email anyone who pays the fee for the Training.  The fee will be the same as what Greyhound Club members pay on an annual basis.  


Our coaches are volunteers and therefore are not able to offer any personal coaching.  The 2016 Track season is over and we are currently on a rest break. Off-Season Training in preparation for the Indoor Competition in 2017 begins in October.  If you subscribe between Sept 1 and Dec 31, 2016, your subscription will carry through till Dec 31, 2017. Once payment is received through PayPal, all that is needed is your email address for you to receive the training.


Example of Runners’ Workout

Greyhound Masters Track & Field Club – Runners

Middle Distance Runners

Practise #1 (Monday or Tuesday) - TOTAL MAX VOLUME: 1600M

4x400m at 800m race pace or faster (8-10 min rest between reps)


Practise #2 (Wednesday or Thursday) - TOTAL MAX VOLUME: 1350M 

4x300m (Faster than 800m race pace) (8-10 min rest between reps) 

1x150m (Start off hard and fast first 50m, then hold and maintain speed)


400M Runners
Practise #1 (Monday or Tuesday) - TOTAL MAX VOLUME: 1000M (90+% Effort) 

1x300m (10 min rest)
1x200m (10 min rest)
5x100m (4-6 min rest between reps)

Practise #2 (Wednesday or Thursday) - TOTAL MAX VOLUME: 800M (95% Effort) 

200m, 150m
150m, 150m
150m

*6-8 min rest between each rep and 8-10 min rest between each set


100M/200M Runners
Practise #1 (Monday or Tuesday) -TOTAL MAX VOLUME: 750M (90+% Effort)

200m, 100m
150m, 100m
100m, 100m
*6-8 min rest between each rep and 8-10 min rest between each set

Practise #2 (Wednesday or Thursday) - TOTAL MAX VOLUM: 490M (95+% Effort) 

 6x40m (3-4 min rest between these reps)
1x150m
1x100m

*8-10 min rest between each set


SATURDAY MORNING:
Starts with blocks and standing starts. (please bring your blocks)

3-5 x 20m, 30m, and 40m for the 100m/200m sprinters at 100%.


3 x 150m starts for the 400m runners at race pace.
(For a 60 sec 400m runner, goal is to be at the 200m mark at 29 seconds

or or

21.75 sec at 150m)
(For a 66 sec 400m runner, goal is to be at the 200m mark at 32 seconds, 
24.0 sec at 150m)

(For a 70 sec .... goal at 200m is 34 sec or 25.5 sec at 150m) 

(For a 75 sec .... goal at 200m is 36 sec or 27.0 sec at 150m) 

(For a 80 sec .... goal at 200m is 39 sec or 29.75 sec at 150m)


Speed work: Rest as much as required to maintain 100% speed.

For the 100m/200m runners:

1 x 50m at 100%

1 x 60m: with last 40m at 100%

1 x 70m: with last 30m at 100%

2 x finishing 100m runs: with last 20m at 100%


For the 400m runners:

3 x finishing 150's for the 400m runners Rest 6' between reps.

Smooth for 40m, 100% for 20m, and form and relaxation to the finish line


DISTANCE RUNNERS:

1 X 500M at 90-95% 
Rest 12-15 minutes


300m + 150m

Rest 2' between reps and 8' before the next set


200m + 200m
Rest 2' between reps and 8' before the next set


200m + 100m




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