Capital Striders Central Iowa Running Club

Wednesday Track

Whether you're chasing a personal record or just looking to build strength and speed, these runs are a great way to put in the work and start your day right. All paces and experience levels are welcome.

Come as you are and bring a friend. We can’t wait to see you on the track!

Roosevelt High School
4419 Center St, Des Moines

6:00 - 7:00 am

Every Wednesday, May 6 through August 19.

To calculate lactic threshold - https://vdoto2.com.

Input your most recent race result (time and distance).
Click "Calculate."
Scroll down and click on the "Training" tab.
Use the 1Km "Interval" Pace for 800 repeats.
Use the 1Km repetition pace for 400 repeats.

If you have questions, email run coach Lindsey Andrews or visit her Instagram page.

May 6

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
6-8 x 400m repeats at lactic threshold pace (HR Zone 4) with 30 seconds rest	10-12 x 400m repeats at lactic threshold (HR Zone 4) with 30 seconds rest	4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

May 13

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
3-4 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	4-6 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest	4-5 x 1000m repeats at lactic threshold pace (HR Zone 4) with 90 seconds rest (can walk back to other side of track)	6-8 x 1000m repeats at lactic threshold (HR Zone 4) with 90 seconds rest (can walk back to other side of track)
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

May 20

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Fartlek 600m at goal 5K pace 200-meter walk/jog Repeat for 4-6 reps (2-3 total miles)	Fartlek 600m at goal 5K pace 200 meters easy jog Repeat for 6-10 reps (3-5 total miles)	Fartlek 1200m at goal 5K pace 400-meter recovery walk/jog Repeat for 3-4 reps (3-4 total miles)	Fartlek 1200m at goal 5K pace 400-meter easy jog Repeat for 4-6 reps (4-6 total miles)
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

May 27

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
8-10 x 400m repeats at lactic threshold pace (HR Zone 4) with 30 seconds rest	12-14 x 400m repeats at lactic threshold (HR Zone 4) with 30 seconds rest	5-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	8-10 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

June 3

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest	5-6 x 1000m repeats at lactic threshold pace (HR Zone 4) with 90 seconds rest	6-8x1000m repeats at lactic threshold (HR Zone 4) with 90 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

June 10

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Track Ladder 200 - 400 - 600 - 800 - 600 - 400 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 200 - 200 - 400 - 400 - 600 - 800 - 600 - 400 - 400 - 200 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 800 - 600 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

June 17

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
8-10 x 400m repeats at lactic threshold pace (HR Zone 4) with 30 seconds rest	12-14 x 400m repeats at lactic threshold (HR Zone 4) with 30 seconds rest	5-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	8-10 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

June 24

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
3 x mile repeats at goal race pace with 60 seconds rest	4 x mile repeats at goal race pace with 60 seconds rest	4-5 x mile repeats at goal race pace with 60 seconds rest	5-6 x mile repeats at goal race pace with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

July 1

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest	5-6 x 1000m repeats at lactic threshold pace (HR Zone 4) with 90 seconds rest (can walk back to other side of track)	6-8 x 1000m repeats at lactic threshold (HR Zone 4) with 90 seconds rest (can walk back to other side of track)
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

July 8

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Fartlek 600m at goal 5K pace 200-meter walk/jog Repeat for 6-8 reps (3-4 total miles)	Fartlek 600m at goal 5K pace 200 meters easy jog Repeat for 8-10 reps (4-5 total miles)	Fartlek 1200m at goal 5K pace 400-meter recovery walk/jog Repeat for 4 reps (4 total miles)	Fartlek 1200m at goal 5K pace 400-meter easy jog Repeat for 5-6 reps (5-6 total miles)
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

July 15

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Track Ladder 200 - 400 - 600 - 800 - 600 - 400 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 200 - 200 - 400 - 400 - 600 - 800 - 600 - 400 - 400 - 200 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 800 - 600 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

July 22

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	8-10 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

July 29

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
3 x mile repeats at goal race pace with 60 seconds rest	4 x mile repeats at goal race pace with 60 seconds rest	4-6 x mile repeats at goal race pace with 60 seconds rest	6-8 x mile repeats at goal race pace with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

August 5

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Fartlek 600m at goal 5K pace 200-meter walk/jog Repeat for 6-8 reps (3-4 total miles)	Fartlek 600m at goal 5K pace 200 meters easy jog Repeat for 8-10 reps (4-5 total miles)	Fartlek 1200m at goal 5K pace 400-meter recovery walk/jog Repeat for 4 reps (4 total miles)	Fartlek 1200m at goal 5K pace 400-meter easy jog Repeat for 5-6 reps (5-6 total miles)
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

August 12

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
4-6 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest	6-8 x 800m repeats at lactic threshold pace (HR Zone 4) with 60 seconds rest	8-10 x 800m repeats at lactic threshold (HR Zone 4) with 60 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

August 19

Beginner 5K - 10K	Intermediate 5K - 10K	Beginner Half Marathon	Intermediate Half Marathon
5-minute warm-up jog	1 - 1.5 mile warm-up jog	10-minute warm-up jog	1 - 2 mile warm-up jog
Track Ladder 200 - 400 - 600 - 800 - 600 - 400 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 200 - 200 - 400 - 400 - 600 - 800 - 600 - 400 - 400 - 200 - 200 at interval pace (HR Zone 4-5) with 60 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest	Track Ladder 1600 - 1200 - 1000 - 800 - 800 - 600 - 600 - 400 at lactic threshold (HR Zone 4) with 90 seconds rest
5-minute cool-down jog	1 - 1.5 mile cool-down jog	10-minute cool-down jog	1 - 2 mile cool-down jog

Capital Striders Central Iowa Running Club

Capital Striders Central Iowa Running Club

Wednesday Track

May 6

May 13

May 20

May 27

June 3

June 10

June 17

June 24

July 1

July 8

July 15

July 22

July 29

August 5

August 12

August 19

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