Weekly Workouts

Workout Tools

Archived Workouts


February 2020

February 19
Long:
3 sets of:
200m @ 85%, 1min rest
300m @ 85%, 1 min rest
400m @85%, 2 min rest
600m @ 85%

2 1/2 min 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
3 min rest between sets

February 12
Long:
4 sets of:
3 x 300m @85%, jog 100m @75%
2 min rest between sets

Short:
4 sets of:
1 x 500m @85%, jog 100m
1 x 200m @85%
2 min rest between sets

Fitness:
6 – 8 x 400m with 90 sec rest between each

February 5
Long:
4 sets of:
2 x 600m with 45 seconds rest between, 80%, and 85% for second in set

2 1/2 min rest between sets

Short:
2 sets of:
200m @ 85%, 1min rest
400m @ 85%, 1min rest
800m @ 80%, 1min rest
200m @ 85%

2 1/2 min rest between sets

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

3 min rest between sets

January 2020

January 29
Long:
2 sets of:
1x 1200m @ 80%, 2 min rest
1x 400m @ 85%
4 x 200m @ 85%, 1 min rest between each

3 min rest between sets

Short:
2 sets of:
1 x 800m @ 85%, 2 min rest
1 x 600m @ 85%, 2 min rest
1 x 200m @85%, 2 min rest

2 1/2 min rest between sets

Fitness:
2 x miracle mile
3 min rest between each

January 22
Long:
6 x 800m, alternating efforts between 80%,85%
2 min rest between each

Short:
1x 400m @ 85%, 90 sec rest
1x 800m @ 85%, 2 min rest
1x 400m @ 85%, 90 sec rest
1 x 800m @ 85%

Fitness:
4 sets of:
run 400m, jog 200m
run 200m

2 min rest between sets

January 15
Long:
3 sets of:
800m @ 80%, 2 min rest
600m @ 85%, 2 min rest
200m @ 85%
2 1/2 min 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 sets of 6 x 200m with 45-sec rest between each
3 min rest between sets

January 8
First indoor workout of 2020!

Long:
12x 400m with 90 sec rest between each
Alternating between 80% and 85%

Short:
4 x 400m @85% with 90 sec rest between each
2 min rest
8x 200m @85% with 1 min rest between each

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