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

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
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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