QDR Wednesday PM Track Session

7/24 Three Options. Option #1 Sprint: 8x100, 1x800 (Recovery: 100 for first 7 reps, 3min standing after that). Option #2 Speed: 400, 600, 1K, 600, 400 (Recovery: 400). Option #3 Endurance: 16x200 (Recovery: 200 "fast recovery" at marathon pace).

7/17 CANCELED DUE TO THUNDERSTORM! Three Options. Option #1 Sprint: 4x100, 2x600 (Recovery: 100 for first 3 reps, 3min standing after that). Option #2 Speed: 4x200, 4x600, 4x200 (Recovery: 200 between reps, 400 between sets). Option #3 Endurance: 12x600 (Recovery: 200).

7/10 Three Options. Option #1 Sprint: 4x100, 2x400 (Recovery:100 for first 3 reps, 3min standing after that). Option #2 Speed: 8x400 (Recovery: 2min standing rest). Option #3 Endurance: 4x200, 20min at MP, 4x400 (Recovery: 200 for first 3 reps, 3min standing after that).

7/3 Two Options. Option #1 Speed: 4x100, 4x200, 2x800, 4x200, 4x100 (Recovery: 300, 200, 400, 200, 300 respectively). Option #2 Endurance: 4x200, 6x800, 4x200 (Recovery: 200, 400, 200).

6/26 Three options. Option #1 Sprint: 3x400/200, 1x200 (Recovery: 2min standing rest). Option #2 Speed: 4x200/400/200, 1xMile (Recovery: 200 between reps, 400 for end of sets). Option #3 Endurance: 16x400 (Recovery: 200).

6/12 Three options, but feel free to stop or take it easy if the heat is getting to you. Option #1 Rejuvenate: 16x100 (Recovery: 300). Option #2 Speed: 16x200 (Recovery: 200). Option #3 Endurance: 20x200 (Recovery: 200).

6/12 Four Options. Option #1 Queens 10K Tuneup: 8x200 (Recovery: 200). Option #2 Speed: 4X200, 4X400 (Recovery: 200 for first 3 reps, 400 for 4th rep, 3min standing for 400). Option #3 Endurance: 12x400 (Recovery: 200). Option #4 Sprint: 4x100, 4x200, 1x400 (Recovery: 300 for the 100s, 200 for the 200s, 4min standing rest before last rep).

6/5 Three Options. Option #1 Queens 10K Tuneup: 3xMile, 4x400 (Recovery: 400). Option #2 Speed: 5x1K (Recovery: 400). Option #3 Sprint: 8x100, 4x200 (Recovery: 100 for the first 7 reps, 200 after that).

5/29 Three Options. Option #1 Sprint: 4x100, 4x200, 1x400 (Recovery: 100 for first three reps, then 200. Add 2min standing rest between sets). Option #2 Speed: 3x(400/600/200), 1x400 (Recovery: 400). Option #3 Endurance: 3x2000, 1x400 (Recovery 400).

5/22 Two Options. Option #1 Speed: 4x200, 2xMile, 4x200 (Recovery: 200 between 200s, 400 at end of sets and between miles). Option #2 Endurance: 4x400/1K/200 (Recovery: 200 between reps, 400 between sets).

5/15 Two Options. Option #1 Speed: 4x200, 3x800 (Recovery: 200 for the first three reps, 400 for everything else). Option#2 Endurance: 4x200, 4-Mile Progression (Recovery: 200)

5/8 Two Options. Option #1 Speed: 4x [200/400/200] (Recovery: 200 between reps, 400 between sets). Option #2 Endurance: 4x [800/Mile/400] (Recovery: 400 between reps, 800 between sets).

5/1 Two Options. Option #1 Speed (Ladder): 4x200, 800, Mile, 800, 4x200 (Recovery: 200 between the 200s, 400 between change in distances). Option #2 Endurance: 4x200, 30min Tempo, 4x400 (Recovery: 200 for the first 3 reps, 400 after last 200, 800 after tempo, 400 for the 400s).

4/24 Two Options. Option #1 Speed: 10x300 (Recovery 300). Option #2 Endurance: 4x200, 3xMile, 4x200 (Recovery 200 between the 200s, 400 at the end of set and between miles).

4/17 Two Options. Option #1 Speed: 4x100, 2x200, 400 (Recovery 100 walk for the 100s, 200 walk for the 200s, 4min rest after each set). Option #2 Strength: 4x100, Mile, 400 (Recovery: 300 for the 100s, 400 after the mile).

4/10 Three Options. Option #1 If Sore/Tired: 16x100 (Recovery 300). Option #2 Speed: 4x100, 4x200, 4x100 (Recovery 100 walk for the 100s, 2Min standing rest for the 200s.) Option #3 Endurance: 16x200 (Recovery 200 "fast" recovery.)

4/3 TRACK IS CANCELED TODAY. Five Options. Option #1 Speed A: 4x200, 2M Time Trial (Recovery 200). Option #2 Speed B: 16x100 (Recovery 300). Option #3 Strength: 16x200 (Recovery 200). Option #4 Taper: 10x200 (Recovery 200). Option #5 Endurance: 5x1K (Recover 400).

3/27 Two Options: Option #1 Speed: Down Ladder 1k, 800, 600, 400, 200 (Recovery: 400). Option #2 Endurance: 8x800 (Recovery: 400)

3/20 Two Options. Option #1 Speed: 8x400 (Recovery: 200). Option #2 Endurance: 8x600 (Recovery: 200)

3/13 Two Options. Option #1 Speed: 4x200, 4x400, 4x200 (Recovery: 200 for the 200s and 400 for the 400s). Option #2 Endurance: 4x200, 8x400, 4x200 (Recovery: 200 between reps, 400 between sets)

3/6 CANCELED! Two Options. Option #1 Speed: 4x100/300, 800 (Recovery 300, except for last two reps: 400). Option #2 Endurance: 4x400, 30min Tempo/Progression, 4x400 (Recovery 200 between reps, 400 between sets)

2/28 Three Options. Option #1 Washington Hts Tuneup: 16x200 (Recovery 400 at MP) Option #2 Speed: 4x200, Mile, 4x200 (Recovery 200 btwn reps, 400 btwn sets). Option #3 Endurance: 8x1000 (2.5 loops) (Recovery 400)

2/21 Three Options. Option #1 Speed: 5x200, 500, 1000, 500, 5x200 (Recovery: 200 btwn the 200s, 400 for the rest). Option #2 Endurance: 4x400, 4x800, 4x400 (Recovery 200 for first 3 reps, 400 for the rest) Option #3 Rejuvenate: 16x100 (Recovery 300)

2/14 Postponed due to snow.

2/7 Two Options. Option #1 TT Tuneup: 4x200, 800, 4x200 (Recovery 200 between reps, 400 between sets except after the 800 which will be 2 loops recovery). Option #2 Endurance: 4x200, 30 min progression, 4x200 (Recovery 200 between reps, 400 between sets).

1/31 Three Options. Option #1 Speed: 10x300 (Recovery 300). Option #2 Strength: 4 sets of 400/800/200 (Recovery: 200 between reps, 400 between sets) Option #3 Rejuvenate (if you're sore/tired) 16x100 (Recovery: 300)

1/24 Two Options. Option #1 Fred Lebow tune-up: 4x400, 3xMile (recovery: 200 for 400s, 400 for miles). Option #2 Speed: 16x200 (recovery 200)

1/17 POSTPONED! 4x200, 4x400, 4x200 (Recovery: 200 for the first three 200s in each set, 400 for everything else)

1/10 4x100, 8x200 (Recovery: 300 for the first three 100s, 400 after the last 100, and 200 for the 200s)

1/3 Ladder Session 400-600-800-600-400 (Recovery 400 meters)

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• Nancy Silva
  Organizer
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