Tuesday Track (Short/fast Session)

Sessions for the next six weeks

Sessions are listed by date and adapted so the main workout block is around 25 minutes. Each session is aligned to Jack Daniels-style training intensities: R = Repetition pace for relaxed speed and running economy with full/easy recovery; I = Interval pace for aerobic power, normally in controlled 600m–1,200m efforts with jog recovery; T = Threshold pace for comfortably hard cruise intervals, usually 800m–2km reps with short recoveries; E = Easy running for warm-up, cool-down and recoveries. Athletes should use current fitness rather than goal fitness when choosing pace. Group 1 = beginner athletes with a young training age targeting 2km–5km improvement; Group 2 = athletes running 5km in 21–28 minutes targeting 5km and 10km improvement; Group 3 = athletes running 5km under 20 minutes and looking to race competitively over 10km. Abbreviations: JR = jog recovery, WR = walk recovery, TT = time trial.
All sessions start with a gentle jog warm up followed by running drills

28 July 2026

Group 1, R + light I: 4 sets of 4 × 100m at R pace with 100m E jog; 1 × 400m controlled I effort between sets.
Group 2, R + I: 4 sets of 2 × 200m at R pace with 200m E jog; 1 × 600m controlled I effort between sets.
Group 3, R + I: 6 sets of 2 × 200m at R pace with 200m E jog; 1 × 600m controlled I effort between sets.


04 Aug 2026

Group 1, R + light I: 5 sets of 4 × 100m at R pace with 100m E jog; 1 × 400m controlled I effort between sets.
Group 2, R + I: 3 sets of 2 × 200m at R pace with 200m E jog; 1 × 800m I effort between sets.
Group 3, R + I: 4 sets of 2 × 200m at R pace with 200m E jog; 1 × 800m I effort between sets.

11 Aug 2026

Group 1, R/I reps: 4 × 100m at R pace with 100m E jog, 1 × 600m controlled I effort with 200m E jog.
Group 2, R/I reps: 4 × 200m relaxed fast with 200m E jog; 8 × 400m controlled I effort with 200m E jog; 3 × 200m relaxed fast.
Group 3, R/I reps: 4 × 200m relaxed fast with 150m E jog; 10 × 400m controlled I effort with 200m E jog; 4 × 200m relaxed fast.

18 Aug 2026

Group 1, I pace: 2 × 200m at R pace; 6 × 400m at I effort with 200m E jog; 2 × 200m relaxed R pace.
Group 2, I pace: 2 × 200m at R pace; 10 × 400m at I effort with 200m E jog; 2 × 200m relaxed R pace.
Group 3, I pace: 2 × 200m at R pace; 12 × 400m at I effort with 200m E jog; 2 × 200m relaxed R pace.

25 Aug 2026

Group 1, R + I: 3 sets of 2 × 100m at R pace with 100m E jog; 1 × 800m I effort between sets.
Group 2, R + I: 3 sets of 2 × 200m at R pace with 200m E jog; 1 × 1km I effort between sets.
Group 3, R + I: 3 sets of 3 × 200m at R pace with 200m E jog; 1 × 1km I effort between sets.

01 Sep 2026

Group 1, R pace: 4 × 300m relaxed fast with full 200m E/WR recovery, or 1 mile TT.
Group 2, R pace: 6 × 300m relaxed fast with full 200m E/WR recovery, or 1 mile TT.
Group 3, R pace: 8 × 300m relaxed fast with full 200m E/WR recovery, or 1 mile TT.