Weekly Workouts

Workout Tools

Archived Workouts


October 2020

October 28
Long:
6 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 1200m @ 80%, 
3 min rest
6 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 1200m @ 80%

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

Fitness:
3 x miracle mile
2 min rest between each

Fartlek:
10 min easy,
4 x 45 sec, 30 sec easy between each
2 min easy,
1 x 4 min,
2 min easy
4 x 45 sec, 30 sec easy between each,
2 min easy,
1 x 4 min,
10 min easy cool down

October 21
Long:
4 x 800m @ 85%, 2 min rest between each
3-4 min rest
5 x 300m @ 85% with 1 min rest 

Short:
4 x 600m @ 85%, 2 min rest between each
3 min rest
4 x 200m @ 85%, 1 min rest between each

Fitness:
2 sets of:
4 x 200m with 200m jog rest
3 min rest between sets

Fartlek:
10 min easy,
4 x 3min hard with 2 min easy jog between each,
3 min easy,
4 x 1 min with 1 min easy jog between each,
10 min easy cool down


October 14
Long:
12 x 400m, alternating between 80% and 85%, 90 sec rest between each

Short:
8 x 400m, alternating between 80% and 85%,
90 sec rest between each

Fartlek:
10 min easy,
8 x 2 min with 1 min easy between each,
10 min easy cool down

Fitness:
2 x miracle mile
3 min rest between each

October 7
Long:
1x1200m (3 laps), @ 85%,
2 min rest
1.5 mile (6 laps) tempo run @ 75%,
3 min rest
1 x 1200m @ 85%

Short:
1 x 800M, @ 85%,
3 min rest
1 mile at temp pace, 75%,
3 min rest
1 x 800m @ 85%

Fartlek:
10 min easy,
1x 4 min hard,
3 min easy
9 min @ tempo pace, 
3 min easy
1X 4 min hard,
10 min cool down

Fitness:
10 x 100m, 20 sec rest between each,
3 min rest
4 x 400m with 30 sec rest between each,
3 min rest

September 2020

September 30
Long:
3 sets of :
800m @ 85%, 2 min rest
400m @ 85%, 1 min rest
2 x 200m @ 85%, 1 min rest between each
3 min rest between sets

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

Fartlek:
10 min easy,
3 min hard, 2 min easy
2 min hard, 1 min easy
45 sec hard, 3min easy
repeat
10 min easy cool down

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

September 23
Long:
3 sets of:
(in/out 200’s)
8 x 200m alternating between 85%,
75% until 1 mile is completed
3 min rest between sets

Short:
4 sets of:
(in/out 200’s)
4 x 200m alternating between 85%,75% until 800m is completed
2 min rest between sets

Fartlek:
10 min easy,
4 x 4 min with 2 min easy jog in between each
10 min easy cool down

Fitness:
4 x 200m with 200m jog rest between each
3 min rest
10 x 100m with 20 sec rest between each

September 9
Long:
2 sets of:
2x1000m @ 80%, 90 sec rest between each
3 min rest between sets
1 x1000m @ 85%

Short:
2 sets of:
2 x 600m @ 85%, 1 min rest between each
3 min rest between sets
1 x 600m @ 90%

Fartlek:
10 min easy,
2 x 3 min with 1 min easy jog between each,
3 min easy,
repeat,
1 x 3 min hard
cool down 10 min

Fitness:
2 sets of:
4 x 300m, 100m walk.
rest3 min rest between sets

September 2nd
Long:
3x 600m@ 80%, 1 min rest,
3 min rest 
2x600m @85%, 1 min rest
3 min rest 
1x600m @90%

Short:
10x300m @ 85% with 90 sec rest between each 

Fartlek:
10min easy,
10x 1 min, 1 min easy between each 
10 min cool down 

Fitness:
10x 100m, 20 sec rest between 
3 min rest 
Miracle 1.5 miles ( 6 laps

August 2020

August 26
Long:
1.5 mile @tempo pace(70%),
4-5 min rest
6x 400m @85%, 90 sec rest between each 

Short:
1 mile @hard tempo pace( 75%),
4-5 min rest
4x 400m @85%, 90 sec rest between each

Fartlek:
10 min easy,
8 min @ 10 k race pace,
4 min easy
4 x 2 min, with 1 min easy between
10min easy

Fitness:
8x 300m, walk 100m rest 

August 19
Long:
3 sets of:
2 x 800m @ 80%, 90 sec rest between
3 min rest between sets

Short:
2 sets of:1x 600m, 2 min rest
1 x 400m, 90 sec rest
1 x 200m
2 1/2 min rest between sets

Fartlek:
10 min easy,
1 x 2 min, 2 min easy jog
1 x 90 sec, 90-sec easy jog
1 x 1 min, 2 min easy jog
repeat
10 min easy cooldown

Fitness:
8 x 200m with 200m jog rest between each
(rest 2 min mid way if needed)

August 12
Long:
2 sets of:
2x400m @ 85%, 90sec rest
2 min rest 
2 x 800m@ 80%, 2 min rest 
3 min rest between sets

Short:
2 sets of:
2 x 400m, 90 sec rest 
3 min rest between sets

Fartlek:
10 min easy,
8 x 2 min with 2 min easy between each 
Cool down 10 min

Fitness:
2 x miracle mile
3 min rest between sets


August 5th
Long
2 sets of:
2x200m @ 85%, 30 sec rest
2 min rest 
2 x 400m @ 80%, 30 sec rest 
2 min rest 
2 x 600m @ 80%, 1 min rest 
3 min rest between sets

Short:
2 sets of:
2 x 200m @85%, 30 sec rest
2 min rest
2 x 600m @80%, 1 min rest
3 min rest between sets

Fartlek:
10 min easy,
2 x 50 sec, 30 sec jog between each,
2 min jog
2 x 3 min, 1 min jog between each,
Jog 3 min
Repeat,
Cool down 10 min

Fitness:
4 x 200m, 30 sec rest between each
2 min rest 
4 x 400m, 90 sec rest between each

July 2020
July 29
Long:
2 sets of:
4 x 200m @ 85%, 30 sec rest between each
2 min rest
1 x 800m @ 80%, 2 min rest between
2 x 400m @ 85%, 90 sec rest between each

3 min rest between sets

Short:
2 sets of:
2 x 200m @ 85%, 30 sec rest between each
1 min rest
3 x 400m @ 85%, 90 sec rest between each

3 min rest between sets

Fartlek:
10min easy,
2 x 45 sec, 30 sec easy after each
1 min easy jog,
3 x 2 min with 90 sec easy between each,
3 min easy,
repeat 
10 min easy cool down

Fitness:
8 x 100m with 20-sec rest between each
2 min rest
8 x 100m with 100m jog between each
2 min rest
4 x 100m with 20-sec rest between each

July 22
Long:
3 sets of:
4x400m @85%, 90-sec rest between
 2 1/2 min rest between sets

Short:
2 sets of:
4 x 400m @85%, 90-sec rest between
2 1/2 min rest between sets

Fartlek:
easy 10min,
4 x 2min with 90-sec jogging between each
2 1/2 min easy jog
4 x 2min with 90-sec jogging between each
10 min easy cooldown

Fitness:
2 sets of:
5 x 200m with 30-sec rest between each
2 min rest between sets

July 15
Long:
6 sets of:
400m @80%, 100m jog
300m @ 85% 
2 min rest between sets

Short:
5 sets of:
300m @85%, 100m jog
200m @ 85%
2 min rest between sets (walk back to start)

Fartlek:
easy 10 min,
90 sec hard, 30 sec easy
1 min hard,
easy jog 2 min
repeat 4 more times
cool down 10 min

Fitness:
4 x 200m with 200m jog rest between each
3 min rest
3-4 x 400m with 2 min rest between each

July 8
Long:
2 sets of
400m @ 85%, 90 sec rest
800m @80%, 2 min rest
400m @ 85%, 90 sec rest
800m @80 %
3 min rest between sets

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

Fartlek
run10 min easy warmup,
2 min hard, 90-sec easy jog
2 min hard, 90-sec easy jog
4 min hard, 3 min easy jog
repeat
10 min cooldown

Fitness:
10 x 100m with 20-sec rest between each
2 min rest
miracle mile
3 min rest
5 x 100m with 20-sec rest between each

July 1
Long:
3 sets of:
200m @85%, walk 100m
300m @85%, walk 100m
400m @ 85%, rest 2 min
600m @85%
2 1/2 min rest between sets

Short:
2 sets of:
200m @ 85%, walk 100m
300m @ 85%, walk 100m
400m @85%, rest 2 min
600m @85%
2 1/2 min rest between sets

Fartlek:
warm-up 10min,
1 x 45 sec, 2 min easy
1 x 90 sec, 2 min easy
1 x  2 min, 2 min easy
1 x  3 min, 3 min easy
repeat
cool down 10 min

Fitness:
2 sets of:
4 x 200m with 200m jog rest between each
2 min rest between sets

June 24
Long:
2 sets of:
4 x 200m @ 85% with 40-sec rest between each
2 min rest
4 x 400m @ 85% with 1 min rest between each
2 1/2 min rest between sets

Short:
8 x 400m @ 85%, 90 sec rest between each
or
Fartlek run:
10 min easy,
8 X 2 min with 90-sec jog rest between each
10 min cool down

Fitness:
2 sets of:
miracle mile ( running straight away, jogging turns of the track- 4 laps)
3 min rest between sets

June 17
Long:
4 sets of:
1 x 800m @ 80%, 1 min rest
1x 400m @85%

3 min rest between sets

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

3 min rest between sets

or Fartlek:
warmup 10 min
1x 3 min, 1 min rest
1 x 2 min, 3 min rest
repeat two more times
cool down 10 min

Fitness:
4 x 400m with 200m jog rest between each
3 min rest
8 x 100m with 20-sec rest between each

June 10
Long:
2 x 800m @85%, 3 min rest between each
3 x 800m @ 80%, 1 min rest between each
3 min rest
1 x 800m @ 85%

Short:
2 x 600m @85%, 2 min rest between each
3 x 600m @ 80%, 1 min rest between each
3 min rest
1x 400m @ 85%

or ( as a fartlek type of workout)

10 min easy,
2 x 2 1/2 min, with 2 min easy jog between each
3 x 2 1/2 min with 1 min easy jog between each
3 min easy,1 x 2 min
10 min easy cooldown

Fitness:
2 x miracle mile
3 min rest between each
or
10 min easy,
8 x 30 seconds with 40 sec easy jog between each
3 min easy repeat
10 min easy cool down

June 3
Long:
1 x 400m @ 85%, 2 min rest
5 x 600m @ 85%, 2 min rest between each
1x 400m @ 85%

Short:
3 x 200m @ 85%, 1 min rest between each
3 x 600m @ 85%, 2 min rest between each
3 x 200m @85%, 1 min rest between each

Fitness:
2 sets of:
4 x 400m with 2 min rest between each

3 1/2 min rest between sets

May 2020

May 27
Long:
Track
8 x 200m @ 85% with 40 sec rest between each
2 min rest
4 x 400m @ 80% with 1 min rest between each
2 min rest
8 x 200m @ 85% with 40 sec rest between each

Short:
4 x 200m @ 85% with 40 sec rest between each
2 min rest
4x 400m @ 80% with 1 min rest between each
2 min rest
4 x 200m @ 85% with 40 sec rest between each

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

May 20
Long:
10 min easy,
3 x 1 min with 1 min easy between,
2 min easy,
3 x 6 min, 2 min easy between
cool down 10 min

Short:
10 min easy,
6 x 2 min with 1 min easy between each,
10 min easy

Fitness:
5 min easy,
3 x 2 min with 1 min easy between,
2 min easy
3 x 1 min with 1 min easy between,
2 min easy,
3 x 30 sec with 30 sec easy between
10 min easy

May 13
Long:
10 min easy warm up,
4 x 1 min with 1 min easy between each
2 min easy
3 x 4 min @ tempo pace with 2 min easy between each
3 min easy
4 x 1 min with 1 min easy between each
cool  down 10 min

Short:
10 min easy warm up,
4 x 30 sec with 30 sec easy between each
2 min easy
1 x 10 min tempo
3 min easy
4 x 30 sec with 30 sec easy between each
10 min easy cool down

Fitness:
10 min easy.
2 x 2 min with 2 min easy between each
3 min easy
2 x 3 min with 2 min easy between each
3 min easy
10 min easy cool down

May 6
Long:
10 min easy,
2 x 30 sec with 30-sec rest, 2 min easy,
2 x 8 min tempo run, with 3 min easy between each
2 min easy
4 x 30 sec with 30-sec rest between each
cool down 10 min

Short:
10 min easy,
4 x 30 sec with 30 sec easy between each
2 min easy
3 x 4 min with 2 min easy between each
10 min cool down

Fitness:
10 min easy,
3 x 1 min with 1 min easy between each,
2 min easy
1 x 5 min tempo pace,
3 min easy
3 x 1 min with 1 min easy between each
10 min cool down

April 2020

April 29
Long:
10 min easy,
3 x 1 min with 1 min easy between each,
3 min easy
4 x 3 min with 2 min easy between each,
3 min easy
5 min hard
10 min cooldown

Short:
10 min easy,
3 x 1 min with 1 min easy between each,
3 min easy
3 x 2 min with 1 min easy between each,
3 min easy
3 x 1 min with 1 min easy between each
10 min cooldown

Fitness:
5 min easy,
2 x 30 sec with 1 min easy between.
2 min easy.
15 min up-tempo pace,
cooldown 10 min

April 22
Long:
Fartlek run
10 min easy,
2 x 7 min tempo pace with 3 min easy between each
3min easy
4 x 90 sec with 90 sec easy between each
cool down 10 min

Short:
Fartlek run
10 min easy,
1 x 10 min tempo run,
3 min easy
4 x 2 min with 1 min easy between each

Fitness:
Fartlek run
10 min easy,
6 x 1 min with 1 min easy between each
10 min easy

April 15
Long:
12 x 400m with 90 sec rest between each
or
Fartlek, 10 min easy, 12 x 90 sec with 90 sec easy between each, 10 min cool down

Short:
4 x 200m with 200m jog rest between each
4 x 400m with 200m jog rest between each
4 x 200m with 200m jog rest between each

or
Fartlek, 10 min warmup,
4 x 40 seconds with 1 min rest between,
4x 90 seconds with 1 min rest between each,
4 x 40 sec with 1 min rest between each,
10 min cool down

Fitness:
10 min warmup,
8 x 40 sec (30%-40% angle hill)- work on form, upper body and knee lift
walk-jog down
cool down 10 min

April 8
Long:
10 min easy,
2 x 3 min with 1 min easy between each
3 min easy
1 x 6 min,
2 min easy
2 x 3 min with 1 min easy between each
10 min easy

Short:
10 min easy,
3 x 1 min with 1 min easy between each
3 min easy
4 x 2 min with 1 min easy between each
3 min easy
3 x 1 min with 1 min easy between each
10 min easy

Fitness:
5 min easy,
8 x 1 min run, 1 min walk
easy 10 min

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