Weekly Workouts

Workout Tools

Archived Workouts


April 2020

April 1
Long:
10 min easy,
1 x 5 min, 2 min easy jog
4 x 1 min with 30-sec rest between each, 3 min easy jog
1 x 5 min
cool down 10-15 min

Short:
10 min easy,
1 x 3 min, 2 min easy
1 x 2 min, 1 min easy
1 x 1 min, 3 min easy
8 x 30 sec with 30-sec easy jog between each
cool down 10- 15 min

Fitness:
5 min easy,
6-8 x 1 min with 1 min easy jog between each
10 min easy cool down

March 2020

March 25
Long:
10 min easy
6 x 2 min @80%, 1 min easy between each
6 x 1 min @ 85%, 1 min easy between each
10 min easy cooldown

Short:
10 min easy
4 x 1min @ 85% with 1 min easy between each
2 x 2 min @ 85%, 1 min easy between each
4 x 1 min @ 85%, 1 min easy between each

Fitness:
10 min easy
12 x 30 sec with 30-sec rest between each
10 min easy

March 18
Long fartlek:
easy 10 min, 3 x 3min @80%, 1 min easy between each, 2 min easy, repeat, 10 min cooldown

Short fartlek:
easy 10 min, 4 x 2min @ 80%, 1 min easy between each, 2 min easy, 4 x 1min @ 85% with 1 min easy between each, 10 min cooldown

Fitness fartlek:
easy 10 min, 6 x 30 sec with 30-sec easy between, 2 min easy, 6 x 30 sec with 30-sec easy between, 10 min cooldown

March 11
Long:
2 sets of:
4 x 200 @ 85%, 30 sec rest between each
2 min rest
1 x 800 @ 80%, 2 min rest
2 x 400m @ 85%, 1 min rest between each

3 min rest between sets

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

3 min rest between sets

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

March 4
Long:
2 sets of
3x 800m @ 80% with 2 min rest between
3 min rest between sets

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

Fitness:
2x miracle mile,
3 min rest between sets

February 2020

February 26
Long:
4 sets of:
2 x 600m @ 80% and 85% efforts. 1min rest
2 1/2 min rest between sets

Short:
3 sets of:
1 x 600m @ 85%, 1 min rest
1 x 400m @ 85%

2 1/2 min rest between sets

Fitness:
3 sets of:
200m, 1 min rest
400m, 1 min rest
400m

3 min rest between sets

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