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

Join us for the summer session of the 2026 Fast Track 5k and 10K Training Program (Kalamazoo) presented by Kalamazoo Area Runners (KAR).  The Fast Track program offers a graduated level of workouts designed to meet your goals whether a beginner or an experienced runner. Workout volume and interval paces will be tailored to each runner's ability, and we will endeavor to do workouts in pace groups to create a good environment of support for workouts.  The summer Fast Track training will shift a bit toward preparing runners for longer efforts with the addition of more lactate threshold workouts.  But we will still incorporate turn over work to develop good mechanics and quickness off the ground.    The program will particularly prepare runners for the Bronson Run for Children.  The Tuesday track sessions are conducted 6:00 to 7:30 pm at WMU Kanley Track and runs from July 28 through September 22. 

The program is $35 to members of KAR and registration will remain open through August 4 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.

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 lactate 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 Tuesday track workouts will cycle through four training pace zone workouts. In the cycle, one day’s workout will be intervals at anaerobic race pace (mile race pace), one day at VO2Max pace (5k race pace), one day at critical velocity pace (aerobic capacity - 10k race pace) and one day at lactate threshold 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 such that those runners with fewer miles under the belts can do the shorter end of the range, and the more experienced runners can do the high end of the range.

Tentative Workout Schedule                                                                                                                       

July 28                              VO2Max Capacity: 5k pace                                                                          

                                                * 40 meter sprints                                                             

August 4                           Lactate Threshold Intervals                                                                         

                                                * 60 meter sprints                                                       

August 11                        Anaerobic Capacity: Mile pace                                                                        

                                                                                                                 

August 18                         Critical Velocity (aerobic capacity): 10k pace                                                                 

                                                * 40 meter sprints                                                             

August 25                         VO2Max capacity: 5k pace                                                                         

                                                 * 100 meter sprints                                                            

September 1                     Lactate Threshold Intervals                                                                     

                                                * 40 meter sprints                                               

September 8                     Anaerobic Capacity: mile race pace                                                                         

                                                                                

September 15                   Critical Velocity (aerobic capacity): 10k pace                                                                

                                               * 200 meter sprints               

                                               

September 22                    Peak week                                                                         

                                               5k 2-3 x 800                                                                          

                                               40 meter sprints