Track & Field Workouts: March 16

Happy Monday East Track,
We hope everyone is staying positive in these strange times. Hopefully, you can find a track and use the below workout as a nice distraction!
Short and Long Sprint Workouts:
These workouts will be for Monday or Tuesday – we will post again Wednesday.
Short sprints (100m, 200m):
300m, 200m, 200m, 200m, 100m, 100m
3-4 min rest between
Long Sprints (300mh, 400m)
400m, 300m, 300m, 300m, 200m, 200m,
4-5 min rest between


Distance Workouts 3/16 – 3/22   Click here for printable version:  Distance Workouts 3-16

Monday 15 minute warm-up.

3 sets of 200m, 400m, 200m, 200m with 2 minutes rest between intervals and 6 minutes between sets. (JV, new runners do 2 sets). Intervals are run between 800 and 1600m race pace.

15 minute warm-down.

Tuesday 50 minutes maintenance run. (40 minutes JV)
Wednesday 15 minute warm-up

1600m, 1200m, 800m at 5K race pace. 4 minutes rest between intervals

15 minute warm-down

Thursday 50 minutes maintenance run. (40 minutes JV)
Friday 15 minutes maintenance, 15 minutes tempo, 15 minutes maintenance

(15 minutes for JV)

Saturday 80 minute run (60 minutes JV)
Sunday rest


  • Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.