Spring Fast Track 5k & 10k Training Program - Kalamazoo

Join us for the spring session of the 2026 Fast Track 5k and 10K Training Program (Kalamazoo) presented by Kalamazoo Area Runners (KAR).  The Fast Track program offers two levels of workouts designed to meet your goals whether beginner or experienced runner.  Led by trained KAR coaches, the program targets the Kalamazoo Klassic and includes training schedules, individual guidance, clinics and structured Wednesday track workouts in a fun and supportive environment.   The Wednesday track sessions are conducted 6:00 to 7:30 pm at WMU Kanley Track and programs run 9 weeks from April 14 to June 9. 

Program Levels: 

* Fast Track II (Introduction to Speedwork 5k & 10k Program) – Geared towards transitioning a runner who has some 5k and/or 10k running experience, but is new to track workouts and is looking for a lower mileage program (under 20 miles/week).

* Fast Track III (Competitive Speedwork 5k & 10k Program) – Geared towards competitive runners with 5k and/or 10k racing and track workout experience who are seeking optimal performance and/or a higher mileage (20 + miles week). 

The program is $35 to members of KAR and registration will remain open through May 15 or until the 50 participant cap is attained, whichever is sooner. Participants may join (new members) or renew (existing members) their KAR membership upon registration. (Membership is $20/student; $25/individual and $35/household per year.

 

                                                                         FAST TRACK TRAINING PLAN

 

5K & 10K Training 

Objective

      The overall objective of Fast Track is to make you a fundamentally faster runner. That starts with organizing training groups. Training partners make it easier and more enjoyable to run fast. Once we have training groups put together, we will work on several of the secrets of running faster: springy muscles and quicker muscle contraction. Along the way we will improve things like lactic threshold, anaerobic capacity, lactic buffering, and aerobic capacity, all of which is intended to not only make you a faster runner but give you the confidence to run faster.

Overview

      The Wednesday track workouts will cycle through three separate sub-target-race distance paces and one target race distance pace workouts. In the cycle, one day’s workout will be intervals at mile race pace, one day at 3k race pace, one day at 800 race pace, and one day at 5k or 10k pace. The pace for the intervals will be based on your current VO2Max ability (or goal race pace). The second time through the cycle, the pace will be dropped to match the improvement in your fitness.

Session Organization

       Practices will start with an explanation of the workouts and its goals. Then, to prepare for running fast, we will do a warm-up run followed by warm-up drills. After the warm-up we will break into pace groups. The pace groups will be organized according to VO2Max paces. After the workout we will always do a cool-down run and some stretching (if time). The number of intervals will always be given in a range, the Fast Track II runners (those runner fewer miles per week) can do the shorter end of the range, and the Fast Track III runners can do the high end of the range.

Tentative Workout Schedule

 

                                               Wednesday                                                                            

April 15                                   800 pace                                                                          

                                                 2-3 x (3 x 150)                                                                

April 22                                  3000 pace                                                                          

                                                2-3 x (3 x 400)                                                                   

April 29                                 1 Mile pace                                                                        

                                                 2 x (4 x 300)                                                                     

May 6                                    5k or 10k pace                                                                 

                                                 5k – 3-5 x 600                                                                  

                                                 10k – 4-8 x 800

May 13                                  800 pace                                                                          

                                                 2-3 x (3 x 200)                                                                 

May 20                                 3000 pace                                                                        

                                                2-3 x (3 x 500)                                                                  

May 27                                 Mile pace                                                                          

                                                (6 x 400) (2 x 400)                                                            

June 3                                 5k or 10k pace                                                                  

                                               5k – 4-6 x 800                                                                  

                                               10k – 5-8 x 1000 

June 10                              Peak week                                                                         

                                               5k 2 x 800                                                                          

                                               10k 2-3 x 1000