Weekly Workouts

Workout Tools

Archived Workouts


January 2019

January 16
Long:
5 sets of:
600m @ 85 %, 2 min rest
400m @ 85%
2 1/2 min rest between sets

Short:
3 sets of:
600m @ 85%, 2min rest
400m @ 85%, 1 min rest
200m @ 85%
2 min rest between sets

Fitness:
2 sets of:
800m, 200m jog rest 
600m
3 min rest between sets

January 9
Long:
2 sets of:
6 X 400m alternating between 80% and 85% with 90-sec rest between each
2 1/2 min rest between sets

Short:
8 X 400m alternating between 80% and 85% with 90-sec rest between each

Fitness:
6 X 300m with 100m jog rest (continuous)

January 2
Long:
4x 400m @ 85%, 90 sec rest between each
2x 800m @ 80%, 2 min rest between each
1x mile @ fast tempo (75%)

Short:
2x 400m @ 85%, 90 sec rest between each
1x 800m @ 85%, 3 min rest
1x mile @ fast tempo (75%)

Fitness:
8-10x 200m with 200m jog rest between each

December 2018

December 19
Long:
4 sets of:
300m@ 85%, 1min rest
300m @ 85%, 1 min rest
600m @ 80%
3 min rest between sets

Short:
4 sets of:
200m @ 85%, 30 sec rest
200m @ 85%, 1 min rest
400m @ 85%
2 min rest between sets

Fitness:
3-4 sets of:
2x 300m with 100m jog rest between each
2 min rest between sets

December 12
Long:
4-5 sets of:
1 x 600m @ 85%, 90 sec rest
2x 200 @ 85% with 200m jog rest between each
2 min rest between sets

Short:
3 sets of:
600m @85%, 2 min rest
400m @ 85%, 1 min rest
200m @85%
2 min rest between sets

Fitness:
2 x miracle mile
3 min rest between sets

December 5
Long:
4 sets of:
1 X400m @85%, 1 min rest
1X 800m @ 80%,
3 min rest between sets

Short:
3 sets of:
4 x 300m @85%, 1 min rest between each
2 1/2 min rest between sets

Fitness:
2 sets of:
Run 400m, jog 400m
Run 300m, jog 300m,
Run 200m, jog 200m
Run 100m
3 min rest between sets

November 2018

November 28
Long:
2 sets of:
1 X 200m @85%, 1 min rest
2x 600m @ 85%, 2min rest between each
1x 1000m @80%,
3 min rest between sets

Short:
2 sets of:
1 x 200m @ 85%, 1min rest
2x 400m @ 85%, 2 min rest
1 x 800m @ 85%
3 min rest between sets

Fitness:
miracle mile, 2 min rest
5 x 200m with 200m jog rest between each

November 21
Long:
6 x 400m @ 85%, 90 sec rest between each
3 min rest
2x 1200m @ 80%, 2 min rest between each

Short:
3 x400m @85%, 90 sec rest between each
2 min rest
2 x 600m @ 85%, 2 min rest between each
2 min rest
4 x200m @ 85%, 30 esc rest between each

Fitness:
2 x miracle mile
2 min rest between each

November 14
Long:
4 sets of:
200m @ 85%, 100m @ 65%, 500m @ 85% (total of 800m)
2 min rest between each
8x 200m @85% with 30 sec rest btw each

Short:
5 sets of:
200m @ 85%, 100m @ 65%, 300m @85% (total of 600m)
2 min rest between each

Fitness:
2 sets of:
6x 200m with 30 sec rest between each
3 min rest between sets

November 7
Long:
5 x 1000m @ 80% with 2 min rest between each

Short:
4 x 800m @ 85% with 2 min rest between each

Fitness:
8x 100m with 20 sec rest between each
2 min rest
miracle mile
2 min rest
8 x 100m with 20 sec rest between each

October 2018

October 31
Long:
Tempo 2400m, 5 min rest
4 X 600m @ 85%, with 2 min rest between each

Short:
Tempo mile, 5 min rest
4 X 400m @ 85%, with 1 min rest between each

Fitness:
5 X 400m with 400m jog rest between each

October 24
Long:
8 x 200m @ 85% with 30 sec rest between each
3 min rest
4 x 400m @ 85% with 1 min rest between each
3 min rest
8 x 200m @ 85% with 30 sec rest between each

Short:
4 X 200m @ 90% with 30 sec rest between each
2 min rest
4 x 400m @ 85% with 30 sec rest between each
3 min rest
4 x 200m @ 90% with 30 sec rest between each

Fitness:
8 x 100m with 20 sec rest between each
3 min rest
miracle mile
2 min rest
6 x 100m with 20 sec rest between each

October 17
Long:
2 sets of:
3 x 300m @ 80% with 30 sec rest between each,
2 min rest
1x1200m @ 80%
3 min between sets

Short:
2 sets of:
4x 200m @ 85% with 30 sec rest between each,
2 min rest
1x 800m @ 85%
3 min rest between sets

Fitness:
2 sets of:
4x 300m with 100m jog between each
3 min rest between sets

October 10
Long:
4 sets of:
2x 600m @ 80%, 1 min rest
2 1/2 min rest between sets

Short:
5 sets of:
2x 300m @ 85%, 1 min rest
2 min rest between sets

Fitness:
2x miracle mile
3 min rest between sets

October 3
Long:
2 sets of:
1x800m@ 85%, 1 min rest
1x mile @ 75%
3 min rest between sets

Short:
2 sets of:
1x 600m @ 85%, 1 min rest
1x 1000m@ 80%
3 min rest between sets

Fitness:
2 sets of:
Run 100m, jog 100m
Run 200m, jog 200m
Run 300m, jog 300m
Run 400m
3 min rest between sets

September 2018

September 26
Long:
2 sets of:
1000m @ 85%, 2 min rest
600m @ 85%, 1 min rest
400m @ 85%, 1 min rest
400m @85%
3min rest between sets

Short:
3 sets of:
600m @85%, 2 min rest
400m @ 85%, 1 min rest
200m @85%
2 1/2 min rest between sets

Fitness:
2 x miracle mile
2 min rest between each
4x 100m with 20 sec rest between each

September 19
Long:
4x 200m@ 80%, with 200m fast jog @ 75% (in/out Mile)
3 min rest
2×800 m @ 80% with 1 min rest between each
3 min rest
4x 400m alt between 85%, 80% with 1 min rest between each

Short:
3x 600m @ 85% with 2 min rest between each
2x 400m @ 85%, 1 min rest between each
4 min rest
1x 600m @ 90%

Fitness:
6x 400m with 200m jog rest between each- continuous

September 12
Long:
4 x 600m @85%, jog 100m, 500m @ 85%
3 min rest between each

Short:
4x 400m @85%, jog 100m, 300m @ 85%
2-3 min rest between each

Fitness:
4x 400m, 2 min rest between each
3 min rest
Miracle mile

September 5
Long:
12x 400m alternating efforts 80%, 85% respectively – 1 min rest between each

Short:
8x 400m, alt efforts 80%, 85%- 1 min rest between each

Fitness:
8x 200m with 200m jog between each