#WOTW: Summer Track Session

Warm-Up

• 1,200m easy pace

Main Set: Aerobic Strength & Endurance

Block 1: Long Repeats (Aerobic Threshold Focus)

• 4 × 1,200m (3 laps on a standard track) at a strong aerobic effort (roughly 75–80% max effort; “comfortably hard”) Recovery: 2 min easy walk or slow jog between each rep

Purpose: Teaches you to hold steady paces and manage fatigue, crucial for building race-day stamina.

Block 2: Tempo Work

• 2 × 800m at ~85% effort (slightly faster than the 1,200m reps, but still controlled) Recovery: 90 sec easy walk

Purpose: Pushes your lactate threshold, preparing your body to handle higher intensities later.

Optional Block 3: Steady-State Volume

• 15–20 min continuous easy run around the track or grass infield at conversational pace (ideal if weekly mileage is a focus).