Wednesday Speed Work
Every Wednesday morning at 5:30 am ARR members meet at the UGA track for speed workouts. Each workout is aimed toward the next grand prix race on our calendar. These speed sessions are led by RRCA-certified Athens Racing Team coach, Al Jeffers. This is a great way to improve your speed and talk with a coach. So set your alarm for Wednesday morning and plan to meet at the UGA track.
Speed Workouts
| June 7, 2023 | @ UGA track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at 5k Pace – Continuous work – up to 3 miles Coach Al has a pace chart available for reference. |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| May 31, 2023 | @ UGA track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at goal mile pace 2-minutes recovery – 1000m at 5k pace 1-minute recovery – 200m at goal mile pace 2-minutes recovery – 800m at 5k pace 1-minute recovery – 200m at goal mile pace 2-minutes recovery – 600m at 5k pace 1-minute recovery – 200m at goal mile pace 2-minutes recovery – 400m at 5k pace 1-minute recovery – 200m at goal mile pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| May 24, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 reps 600m at 5k Pace – 2-minutes recovery between reps |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| May 17, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 reps 400m at 5k Pace 100m kick to finish at goal mile pace – 2-minute recovery between reps |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| May 10, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 800m at 10k Pace 200m recovery – 300m at 5k Pace – 3-minutes rest before the next set |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| May 3, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | Four reps for Milers 400m at goal mile pace 2-minutes recovery -or- Ten reps 400m at goal 5k pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Apr. 26, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 6-8 reps 800m at 5k – 10k goal pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Apr. 19, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 reps 400m at goal mile pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Apr. 12, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at goal mile pace 2-minutes recovery 1000m at 5k pace 1-minute recovery 200m at goal mile pace 2-minutes recovery 800m at 5k pace 1-minute recovery 200m at goal mile pace 2-minutes recovery 600m at 5k pace 1-minute recovery 200m at goal mile pace 2-minutes recovery 400m at 5k pace 1-minute recovery 200m at goal mile pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Apr. 5, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 Sets of… 300m at 5k or faster 100m recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Mar. 29, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 5 Sets of… 200m at goal mile pace 200m recovery 200m at goal mile pace 200m recovery 400m at goal mile pace 200m recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Mar. 22, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 x 400m at 5k or faster 1-minute rest |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Mar. 15, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | Details when we meet – basics of the workout consist of continuous 200s @ 5k pace with the recovery 200 @ 10 -15 seconds slower. (8 – 12 laps is the goal) |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Mar. 8, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 x 300m at 5k or faster pace 100m-recovery jogs |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Mar. 1, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at mile pace 2-minutes recovery 800m at 5k pace 1-minute recovery 200m at mile pace 2-minutes recovery 600m at 5k pace 1-minute recovery 200m at mile pace 2-minutes recovery 400m at 5k pace 1-minute recovery 200m at mile pace 2-minutes recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Feb. 22, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 6x 400m at 5k Pace 2-minute recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Feb. 15, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8x 200m at 5k Pace 200m recovery **** 400m easy **** 6x 300m at 5k Pace 100m recovery **** 400m easy **** 4x 200m at All Out 200m recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Feb. 8, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at 5k Pace 200m at 10 – 15 seconds slower than 5k pace **** Repeat until exhaustion |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Feb. 1, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 repeats of 400m at Mile Pace 2-minute recovery **** 5-minute easy run **** 4 repeats of 200m at Mile Pace 1-minute recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Jan. 25, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 200m at Mile Pace 200m recovery **** 200m at Mile Pace 200m recovery **** 400m at Mile Pace Repeat 5 Times |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Jan. 18, 2023 | @ Clarke Central High School track |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 – 10 x 400m at Mile Pace 2-minute recovery **** 5-minute rest **** 4 x 200m at Mile Pace 1-minute recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Jan. 11, 2023 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 – 10 x 400m at 5k Pace (or faster) 2-minute recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Jan. 4, 2023 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 – 10 x 400m at 5k Pace (or faster) |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Dec. 21, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10x 400m 1-minute recoveries Pace: FAST |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Dec 14, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8x 400m 1-minute recoveries Pace: 5k pace or faster |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Dec. 7, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 1600 meters at 5k pace 1-minute recovery 200 meters at goal mile pace (fast) 2-minute recovery 1200 meters at 5k pace 1-minute recovery 200 meters at goal mile pace 2-minute recovery 800 meters at 5k pace 1-minute recovery 200 meters at goal mile pace 2-minute recovery 400 meters at 5k pace 1-minute recovery 200 meters at goal mile pace 2-minute recovery 200 meters at 5k pace 1-minute recovery 200 meters at goal mile pace |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Nov. 30, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 x 300m at 5k Pace 100m Recovery |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Nov. 23, 2022 | |
|---|---|
| Holiday Break | Take a breather! |
| Nov. 16, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | At 5:30 am: 200m @ mile pace 2 minutes rest 800m @ 5k pace 1 minute rest 200m @ mile pace 2 minutes rest 600m @ 5k pace 1-minute rest 200m @ mile pace 2 minutes rest 400m @ 5k pace 200m @ 1k pace |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Nov. 9, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run before 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | At 5:30 am: 8 sets of 400m at 5k pace 1-minute recovery between each 200m |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Nov. 2, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 5 sets of: 200 m at 10k pace 200m at 5k pace 200m at goal mile pace 200m at faster than goal mile pace 1-minute recovery between each 200m 2-minute recovery between each set |
| Cool Down | Easy 1-mile run Optional post-run group stretch |
| Oct. 26, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | AthHalf Recover TBD |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Oct. 19, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 6 x 400m at mile goal pace 2-minute recovery between reps |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Oct. 12, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8 x 800m at 5k pace 2-minute recovery between reps |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Oct. 5, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10 x 300m at race pace 100m recovery between reps |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Sept. 28, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 7 x 800m at 5k pace 2-minute rest between reps |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Sept. 21, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 4 sets of… 200 meters at 10k pace 1-minute recovery (or 100 meters) 200 meters at 5k pace 1-minute recovery (or 100 meters) 200 meters at goal mile pace 1-minute recovery (or 100 meters) 200 meters at goal mile pace or faster 2-minute recovery |
| Cool Down | Easy 1-mile run, plus optional post-run group stretch |
| Sept. 14, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run at 5:30 am |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8-10x 400m with 1-minute rests |
| Cool Down | Easy 1-mile run |
| Sept. 7, 2022 | |
|---|---|
| Warm-up | Easy 1-mile run |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 6-8x 800m at Half Marathon page with 2-minute rests |
| Cool Down | Easy 1 mile run |
| Aug. 31, 2022 | |
|---|---|
| Warm-up | Easy run 1 mile |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 10x 300m at 5k pace or faster with 100m recoveries |
| Cool Down | Easy run 1 mile |
| Aug. 24, 2022 | |
|---|---|
| Warm-up | Easy run 1 mile |
| Drills | 100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading) |
| Main Set | 8x 400m at 5k pace with 1 minute rests |
| Cool Down | Easy run 1 mile |