Wednesday Speed Work

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-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m at 5k Pace

Continuous work – up to 3 miles
Coach Al has a pace chart available for reference.
Cool DownEasy 1-mile run
Optional post-run group stretch
May 31, 2023@ UGA track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m 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 DownEasy 1-mile run
Optional post-run group stretch
May 24, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 reps

600m at 5k Pace

2-minutes recovery between reps
Cool DownEasy 1-mile run
Optional post-run group stretch
May 17, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 reps

400m at 5k Pace
100m kick to finish at goal mile pace

2-minute recovery between reps
Cool DownEasy 1-mile run
Optional post-run group stretch
May 10, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set800m at 10k Pace
200m recovery

300m at 5k Pace

3-minutes rest before the next set
Cool DownEasy 1-mile run
Optional post-run group stretch
May 3, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main SetFour reps for Milers
400m at goal mile pace
2-minutes recovery

-or- 


Ten reps
400m at goal 5k pace
2-minutes recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Apr. 26, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set6-8 reps
800m at 5k – 10k goal pace
2-minutes recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Apr. 19, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 reps
400m at goal mile pace
2-minutes recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Apr. 12, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m 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 DownEasy 1-mile run
Optional post-run group stretch
Apr. 5, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 Sets of…
300m at 5k or faster
100m recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Mar. 29, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set5 Sets of…
200m at goal mile pace
200m recovery
200m at goal mile pace
200m recovery
400m at goal mile pace
200m recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Mar. 22, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 x 400m at 5k or faster
1-minute rest
Cool DownEasy 1-mile run
Optional post-run group stretch
Mar. 15, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main SetDetails 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 DownEasy 1-mile run
Optional post-run group stretch
Mar. 8, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 x 300m at 5k or faster pace
100m-recovery jogs
Cool DownEasy 1-mile run
Optional post-run group stretch
Mar. 1, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m 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 DownEasy 1-mile run
Optional post-run group stretch
Feb. 22, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set6x 400m at 5k Pace 
2-minute recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Feb. 15, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8x 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 DownEasy 1-mile run
Optional post-run group stretch
Feb. 8, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m at 5k Pace 
200m at 10 – 15 seconds slower than 5k pace
****

Repeat until exhaustion
Cool DownEasy 1-mile run
Optional post-run group stretch
Feb. 1, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 repeats of
400m at Mile Pace 
2-minute recovery
****

5-minute easy run
****
4 repeats of
200m at Mile Pace 
1-minute recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Jan. 25, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set200m at Mile Pace 
200m recovery
****

200m at Mile Pace 
200m recovery
****

400m at Mile Pace 

Repeat 5 Times
Cool DownEasy 1-mile run
Optional post-run group stretch
Jan. 18, 2023@ Clarke Central High School track
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 – 10 x 400m at Mile Pace 
2-minute recovery
****
5-minute rest 
****

x 200m at Mile Pace 
1-minute recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Jan. 11, 2023
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 – 10 x 400m at 5k Pace (or faster)
2-minute recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Jan. 4, 2023
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 – 10 x 400m at 5k Pace (or faster)
Cool DownEasy 1-mile run
Optional post-run group stretch
Dec. 21, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10x 400m
1-minute recoveries
Pace: FAST
Cool DownEasy 1-mile run
Optional post-run group stretch
Dec 14, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8x 400m
1-minute recoveries
Pace: 5k pace or faster
Cool DownEasy 1-mile run
Optional post-run group stretch
Dec. 7, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set1600 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 DownEasy 1-mile run
Optional post-run group stretch
Nov. 30, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 x 300m at 5k Pace
100m Recovery
Cool DownEasy 1-mile run
Optional post-run group stretch
Nov. 23, 2022
Holiday BreakTake a breather!
Nov. 16, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main SetAt 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 DownEasy 1-mile run
Optional post-run group stretch
Nov. 9, 2022
Warm-upEasy 1-mile run before 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main SetAt 5:30 am:
8 sets of 400m at 5k pace
1-minute recovery between each 200m
Cool DownEasy 1-mile run
Optional post-run group stretch
Nov. 2, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set5 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 DownEasy 1-mile run
Optional post-run group stretch
Oct. 26, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main SetAthHalf Recover TBD
Cool DownEasy 1-mile run, plus optional post-run group stretch
Oct. 19, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set6 x 400m at mile goal pace
2-minute recovery between reps
Cool DownEasy 1-mile run, plus optional post-run group stretch
Oct. 12, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8 x 800m at 5k pace
2-minute recovery between reps
Cool DownEasy 1-mile run, plus optional post-run group stretch
Oct. 5, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10 x 300m at race pace
100m recovery between reps
Cool DownEasy 1-mile run, plus optional post-run group stretch
Sept. 28, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set7 x 800m at 5k pace
2-minute rest between reps
Cool DownEasy 1-mile run, plus optional post-run group stretch
Sept. 21, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set4 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 DownEasy 1-mile run, plus optional post-run group stretch
Sept. 14, 2022
Warm-upEasy 1-mile run at 5:30 am
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8-10x 400m with 1-minute rests
Cool DownEasy 1-mile run
Sept. 7, 2022
Warm-upEasy 1-mile run
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set6-8x 800m at Half Marathon page with 2-minute rests
Cool DownEasy 1 mile run
Aug. 31, 2022
Warm-upEasy run 1 mile
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set10x 300m at 5k pace or faster with 100m recoveries
Cool DownEasy run 1 mile
Aug. 24, 2022
Warm-upEasy run 1 mile
Drills100 m low skips, 100 m high knee power skips, 100 m side/lateral slide (50m each leg leading)
Main Set8x 400m at 5k pace with 1 minute rests
Cool DownEasy run 1 mile