Spurred by continuous requests for more resources on fun yet challenging track workouts from individuals with scheduling conflicts or those who have moved out of town, we searched endlessly for something to refer to our athletes. However, we came up short of anything other than a few interval repeats such as Yasso 800s, some classic ladders, some timed interval repeats, and some fixed distance and graded maximal heart rate tests. Therefore, we have taken it upon ourselves to catalog our workout examples and lesson plans and inspire the running community to further add to it. In the process we would also like to spread our philosophies on how to maximize running potential and enjoyment. Sign up for our newsletter or subscribe to our blog for updates on the release of our book. In the meantime, we have provided a few samples to give you a glimpse into our intentions. Please keep in mind that these are works in progress intended for personal use, not to reproduced without the written consent of Track Attack Running™ LLC.

After an introduction, we show you how to create a lesson plan from start to finish, complete with a description of skill-building form drills. Check out a sample page from our form drills: Save as PDF or View in Browser as JPG.

After outlining the process of creating a lesson plan, we dig into our catalog of workout sets and when it is appropriate to use the various options available. Check out a sample workout set along with examples called Down Ladder Accelerations: Save as PDF or View Page 1 in Browser as JPG and View Page 2 in Browser as JPG.

Next up we include an entire year's worth of one track workout a week lesson plans. Check out a sample lesson plan for the third week of Build Phase: Saves as PDF or View in Browser as JPG.

After a conclusion, we provide an appendix of additional helpful material such as the anatomy of a track, track usage, stretches, strength drills, core strength exercises, quiz questions, and helpful forms for constructing lesson plans and administering group track workouts. Check out a sample on track anatomy: Save as PDF or View in Browser as JPG.