### December 2012

__December 26__

Long workout:

Fartlek run of 6x 3 min w/ 2 min rest jog during a 6-8 mile run

Short workout:

Fartlek run of 5x 2 min w/ 1 min rest jog during a 4 – 6 mile run

__December 19__

Long workout:

1600m(4 laps) of in/out 200’s.

Start with 200 m at 5k pace then continue the next 200m at a pace 10 sec slower. Continuous until 4 fast /4 slow (1 mile) is completed.

e.g. 200m @ 48 sec, 200m @58 sec, 200m @48 sec, 200m @58 sec, etc. until 8 total are completed

3-4 min rest

Same procedure for 1200m (3 laps) in/out 200’s

3-4 min rest

Same procedure for 800m ( 2 laps) in/out

3 min rest

Same procedure for 400 m (1 lap) in/ out

Short workout:

4x800m of in/out 200’s with 3 min rest between each set

(200m at 5k pace, 200m 10 sec slower, continuous until 800m is completed)

e.g. 200m @48 sec, 200m @58 sec, 200m @48 sec, 200m @58 sec for a continuous run of 2 laps(800m)

Third option:

6-8 200m runs with 200m jog rest in between each interval

__December 12__

Long workout:

5x 400m with 90 sec rest at 5k pace

3 min rest

7 min run at 10 k pace

3 min rest

3x 400m with 90 sec rest at 5k pace

Short workout:

3 x 400m with 90 sec rest at 5k pace

3 min rest

5 min run at 10k pace

3 min rest

2 x 400m with 90 sec rest at 5k pace

Third option:

1 x 400m at 5k pace

3 min rest

One mile (4 laps) of striding straight always and jogging turns

3 min rest

1 x 400m at 5k pace

__December 5__

Long workout:

1 x 1000m (first 200m hard, next 600m steady, last 200m hard) equaling slightly faster than 5k pace

3-4 min rest

3 X 800m at tempo pace with 1 min rest jog

3-4 min rest

1 x 1000 m steady and strong at about 5k pace

Short workout:

1 x 800m (first 200m hard, next 400m steady, last 200m hard) equaling slightly faster than 5k pace

3-4 min rest

3 x 400m at tempo pace with 1 min rest jog

3-4 min rest

1 x 800m strong and steady at about 5k pace

### November 2012

__November 28__

Long:

1 X 800m at a relaxed 10k pace

3 min rest

4 X (300m w/100m jog) continuous for 4 laps(1 mile total)

3 min rest

Repeat 4 X (300m w/100m jog)

Note: limit 100m jog rest to half the time it takes to run the 300m interval

Record 300m splits, 400m splits, mile split

Short:

1 X 800m at relaxed 10k pace

3 min rest

2 X (300m w/100m jog) continuous for 2 laps(800m total)

3 min rest

Repeat 2 X (300m w/100m jog)

2 min rest

1 X 400m relaxed 10k pace

Record 300m, 400m and 800m splits

Note : same as above

__November 21__

Thanksgiving, take a break, jamboree…

Any distance, chosen randomly with the following ‘requirements’.

Anything below a 800 is a p.e. of 8 with 2-2.30minutes rest; anything above 800 is p.e. of 7.5 with 60-90s rest. 800 can be either p.e. Intervals are performed until your total volume is met.

Long group: total volume 3 miles

Short group: total volume 2 miles

__November 14__

Long:

(400, 800, 1200, 1200, 800, 400) p.e. 7.5 for 400 and 1200; p.e. of 8 for 800s.

2 minutes rest until 1st 1200 (3.30 minutes between 1200s)

Short:

800

4 x 400

800

800 = p.e. of 8; 400 = p.e. of 7.5.; 3 minutes between “sets”, 2 minutes between 400 reps.

__November 7__

Long/Chilly Half Marathoners:

15-20 minutes at race pace. Optional 3 -5 x 200 meter “striders” at any point

Sunday – Race!

Short:

4 x (600 (45s rest) 200), 2.30 minutes between sets, p.e. of 8 (8-8.5 for 200)

### October 2012

__October 31__

Long/Chilly Half Marathoners:

8-12 x 400 w/ 200 jog rest at 77-80% effort w/ 60-90s rest (pace = 800 speed and NOT 400 speed, should not feel “red-lined”, that’s very important)

Weekend Long Run – 6-8 miles

Short:

Split 600s: 5 x (300, 100 jog, 200); p.e. of 8 with 2-2.30 minutes rest

optional 4 x 60 meter striders after

__October 24__

Long/Chilly Half Marathoners:

3-5 x 1k at cruise effort (about mile pace) or 5k race

Weekend Long Run – 10-12(13) miles

Short:

2x (4×400) 2 minutes between reps; 3-4 minutes between reps. 8 effort

__October 17__

Long/Chilly Half Marathoners:

3 x 1 mile w/ 400 jog rest at 85-90% effort (about 15-20s slower than best mile effort)

Weekend Long Run – 13-14 miles

Short:

2x(600, 400, 200, 400)

p.e. of 7.5 – 8 (hardest intensity for final rep of set)

3-4 minutes between sets; ~2 minutes between reps

__October 10__

Long/Chilly Half Marathoners:

12-15 x 300 with 2 min walk/jog for rest at 80-85% effort

Weekend Long Run – 9-11 miles

Short:

Goal: continuous running with various intensities of pickups

Run, following by a harder intensity effort (maintain a 7.5 effort for the run, increase anywhere from an 8-8.5 for the hard run)

5 minutes (60s hard)

3 minutes (90s hard)

2 x 2 minutes (2min hard)

3 minutes (90s)

5 minutes (60s)

__October 3__

Chilly Half Marathoners:

3 x 1200 w/ 400 jog rest at 80-85% effort (slower than best mile effort pace by ~5-8s per lap)

Weekend Long Run – 11-13 miles

Long:

3 x 600; 3 x 1k

p.e. is 7.5 with short rest. 2 min between reps; 3 min between sets

Short:

400, 800, 400, 800, 400; 2 x 200

p.e. = 7.5 for 800; 8 for 400; 8-8.5 for 200s

rest = 90s after 400; 2.30-3 min after 800

### September 2012

__September 26__

Chilly Half Marathoners:

15-16 x 200 w/ 200 jog rest at 85% effort

Weekend Long Run – 10-12 miles

Long:

Split 800s (400 run, 100 jog, 300 run)

rest between sets = 2.30-3min

p.e. of 8 for run, 3.5 for jog

Short:

5 x (400, 45-60s rest, 200)

rest between sets = 3-3.30 min

p.e. 8-8.5

__September 19__

Chilly Half Marathoners:

4-5 x1000

Rest = 400 jog OR 3 minute walk

p.e. = 10k pace

Weekend Long Run – 9-11 miles

Long:

2 x (1200, 800, 400)

p.e. = 7.5; 7.5 – 8; 8

rest = 2 minutes; 3 minutes between sets

(optional 2 x 200 meter striders after with 200 walk for rest)

Short:

3 x 600

3 x 400

2-3 x 200

rest = 2.30 minutes between reps; 3.30 minutes between sets

p.e. = 7.5; 8; 8.5

__September 12__

Chilly Half Marathoners:

5-6 x800

Rest = 3 minutes walk/jog

p.e. = ~3k-5k pace

Weekend Long Run – 7-9 miles

Long:

2 x (800, 800, 400, 200)

rest = 2-2.30 minutes; 90s; 45s and then 3-3.30 minutes between sets

p.e. = 7.5, and then slightly increased with each succeeding rep

Short:

8-10 x 400; each 100 meters at an increasing speed. Starting speed = 7 p.e.

rest = 2-2.30 minutes

__September 5__

Long:

5-6 x 800; p.e. of 8 (pace = 0-5 seconds slower than the first 800 from your mile time trial). Rest = 2.30/3 minutes rest

Short:

2x (400, 800, 400); 2min rest; 3.30 rest. 1st 400 should equal the 1st 400 of the 800; 2nd 400 should equal the 2nd 400 in the 800.

### August 2012

__August 29__

Option 1: Mile Time trial; then 8-10 minutes rest and 3-5 laps of 200 run, 200 jog rest

Option 2: 2 x (1200, 800, 400), 2 minutes rest; followed by 3-4 minutes rest. p.e. of 7.5, increasing speed with shorter distances

Option 3: 2 x (7 x 200) 2 min rest; 3.3 0minutes rest. p.e. of 8.

__August 22__

Long:

5-6 x Split 800s (400 run, 100meter jog, 300 run). p.e. of 8 during the runs; 3 for the jog.

Short:

3 x (600, 400, 200). p.e. of 8 – faster pace as distance decreases

__August 15__

Whistle Workout – Rainy Day

__August 8__

Long:

1k, 200

1k, 200

800, 200

800, 200

rest = 60s jogging, then 2.30-3minutes between sets.

1k at 5k pace or slightly slower

800 at 3k pace

200s are slightly faster

Optional: 2 x 200 striders after

Short:

10-12 x 300 with 2 minutes rest. p.e. of 8

__August 1__

Long:

Split 1200s, 4 x (800, ~60s, 400) with 3 minutes rest between sets. p.e. of 7.5 then 8

Short:

Split 800s. 4 x (400, 30-60s, 400) with 3minutes rest between sets. p.e. of 8

### July 2012

__July 25__

Short:

200, 400, 600, 800, 600, 400, 200

rest = 90s, 2 min, 2.30, 3, 2.30, 2

Long:

2x (1k, 800, 400)

2.30 min, 90s; 3.30-4 min

__July 18__

Short:

(800, 400, 400), rest = 2.30 minutes; 3.30 minutes

p.e. of 8

Long:

(1200, 400, 1000, 400, 800); 1 x 1000

rest = 2-3 minutes between reps; 4-4.30 minutes before 1k

1200 @ 5k pace(+ 10s); 1k @ 5k pace; 800 @ 3k pace or slightly slower)

400s at 3k pace or slightly faster

last 1k at 5k pace

__July 11__

Short:

5-6 x (400,200), rest = 45s between reps; 3 minutes between sets. p.e. of 8.

Long:

800, 1k, 1200, 1k, 800

2-3.30 minutes between reps (1 lap jog).

800s at mile pace effort; 1ks at 5k effort or slightly slower. 1200 at 5k effort +10-15s.

__July 4__

2 x 4minutes @ 3k-5k pace

2 x 3 minutes @ slightly slower than mile pace

2 x 2 minutes @ mile pace

2 x 1 minute @ faster than mile pace

2 minutes jogging for rest in between, continuous running.

### June 2012

__June 27__

Long:

3-4 x (800, 30-45s rest, 400)

3-3.30 min rest between sets.

p.e. Of 8.

Short:

4x(400,100 jog, 300)

3 min between sets

p.e. Of 8

Fitness:

mile, 800, 800 of (jogging turns, running straights)

2-3 min rest between reps.

__June 20__

Long:

mile, 1200, 2-3x 800

3.30 minutes between sets

2.30 minutes between reps

p.e. of 7.5 for mile, and progressively more intense for shorter distances. (i.e. 5k pace, slightly faster than 5k pace, then mile slightly slower than mile pace)

Short:

2 x (400, 800, 400), p.e. of 8 for 400s and 7.5 for 800)

2.30 minutes rest between reps; 3.30 rest between sets

Fitness Group:

6-8 x 400 w/ 2 minutes rest (walking rest)

__June 13__

1-2 mile warm-up, then hills at Regis. 1-2 mile cool down.

Long:

12 x 100-150 meter hills w/ jog down for rest

Short:

8-10 x 100-150 meter hills, walk down for rest (90s-2 minutes)

Fitness Group:

8-10 x 100 meter hills, walk down for rest (2 minutes)

__June 6__

Long:

Split 1200s, (1k, 200 jog, 200 run), 2.30minutes rest between reps. 1k at 7.5 effort, 200 at 8 effort.

Short:

4 x 600

4 x 200

2 minutes rest between reps; 3.30-4mintues between sets. p.e. of 8 for 600s and 8.5 for 200s.

Returning to fitness workout:

8-12 x 200 meters run with 100 meters walk for rest. (No longer than 2 minutes for rest, p.e. of 7.5-8; emphasis is steady effort)

(3rd option through month of June)

### May 2012

__May 30__

Long:

Repeat 800s. 2 minutes rest. 6-7 reps at p.e. of 7.5 to 8. Keep them consistent.

Short:

2 x (800, 400, 400)

p.e. of 7.5, 8, 8.5

rest = 2.30-3 between reps; 3.30-4 between sets.

__May 23__

Long:

3 x (4 x 400); 60-90s rest between reps; 3-3.30 minutes between sets. p.e. of 8.

Short:

6-8 x 400 with increasing pace for each 100 (start at p.e. of 7, finish with p.e. of 8.5 by last 100). Rest = 2-2.30 minutes

__May 16__

Long:

2 x 1200

3 x 800

2 min between reps; 4 minutes between sets. P.e. of 7.5 overall, focus on short rest, but steady pacing.

Short:

5-6 x Split 600s (400 at p.e. of 8; 45-60s standing rest; then 200 @ same pace of 400) rest between reps = 3-3.30 minutes.

__May 9__

Whistle Workout:

2 x (4 min, 3 min, 2 min, 1 min) with 2 minutes rest. Slightly increasing in effort as distance decreases. 3 minutes easy jogging in between sets

__May 2__

Long:

mile, 2×800, 3×400

p.e. 7.5 for mile; 8 for 800s; up to 8.5 for 400s. Rest is 2 min reps; 3-3.30 for set.

Short:

2×400, 2×800, 2×400; 400s at p.e. Of 8; 800s at p.e. Of 7.5.

Rest is 3 min between sets, 2 min between reps.

### April 2012

__April 25__

Long:

4-5 x 1k with 3 minutes rest. p.e. of 7.5

Short:

2 x (5×300 meters) w/2 minutes rest/reps and 3.30 minutes/set

p.e. of 8.

__April 18__

Long:

400, 1k, 800, 800, 800, 1k, 400

rest = 90s after 400; 2.30minutes after 1k and 800s

p.e. of 7.5 for 800s/1k. 400 should be slightly harder effort (simulating the beginning or end of a road race)

Short:

400, 600, 800, 800, 600, 400

rest = 90s, 2min, 3min, 2min, 90s

p.e. = 7.5 – 8

__April 11__

Marathoners:

Easy running w/ optional 3×400 (400 jog rest)

p.e. = n/a, what feels best for body

Long:

5-6 x Split 800s (run 400; jog 100; run 300) with 2-3 minutes rest between

p.e. of 7.5 – 8

Short:

2 x (4 x 400) w/ 2minutes; 3-3.30 minutes rest)

p.e. of 7.5-8

__April 4__

Marathoners:

Mile, 1200, 800, 400

Rest = 90s rest

p.e. = marathon pace

Long:

2 x (1200, 800, 600)

2 minutes between reps; 3 minutes between sets. 7.5 effort. (adjusting to the outdoor track)

Short:

2 x (400, 800, 400)

400s at p.e. of 7.5; 800 at p.e. of 8.

90s rest after 1st 400, 2 min after 800, 3 minutes between sets

### March 2012

__March 28__

Short:

400, 600, 800, 800, 600, 400

rest = 2 minutes; p.e. of 8 for every other interval; p.e. of 7.5 for other intervals.

Long:

3-5 x1k

Rest = 2-3minutes walk/jog rest (recovery week)

p.e. 10k pace or slightly slower than 10k pace

__March 21__

Short:

200, 600, 200, 600, 200, 600, 200, 600

Optional 20-50 meter uphill striders after (2-4)

p.e. of 8

rest after 200 = 90s, after 600 = 2-2.30 minutes

Marathoners:

3-4 x (800, 90s rest, 800)

Rest = 3-4 minutes

p.e. 10k pace

__March 14__

Short:

Straight 400 meter repeats. 8-10 x 400 w/ 2 minutes rest in between, effort of 8.

Half Marathoners:

Easy running w/ optional 3×400 (400jog rest)

p.e. = @ target race pace

Marathoners:

3xmile (optional 2-3 x 80-100m strides after)

Rest = 90s-2 minutes (walk,optional jog)

p.e. no slower than 1/2 marathon pace; try to keep shorter rest

__March 7__

Short:

Split 800s.

4-5 x (2 x 400) with 75-90s rest; 2.30-3.30 minutes rest between sets. p.e. at 8.

Half Marathoners:

4-5 x800

Rest = 90s-2 minutes walk/jog

p.e. = @ target race pace

Marathoners:

2- 3 x 1200

rest = 90s-3 minutes (as needed)

p.e. slower than 10k pace (recovery week)

### February 2012

__February 29__

Short:

2 x (800, 400, 400)

rest = 90s between reps; 3.30 min between sets

800 @ p.e. of 8; 400s should be slightly faster or the same pace as the 800

Half Marathoners:

4-5 x 1000

Rest = 400 jog or 90s-2 minutes walk/jog

p.e. = 5k-10k pace

Marathoners:

4-5 x 1000

Rest = 90s – 2 minutes

p.e. = 10k pace

__February 22__

Short:

2 x (800, 400, 200); increasing p.e. 7.5, 8, 8.5; rest = 2 minutes between reps; 3.30 minutes between sets

2-3 x 300 meters p.e. of 8 with 90s rest between

Marathoners:

6-8×800; Yasso 800s

Rest = time run

p.e. = Target time of marathon “hour”/’minute”

Half Marathoners:

3 x (800, 90s rest, 800)

Rest = 400 jog or 3 minutes walk/jog

P.e. = 5k pace

__February 15__

Short:

4 x 600; each 600 slightly faster than the previous. Start at p.e. of 7 for the first one; increasing rest following each repetition. 90s; 2 min; 2.30-3 min

3-4 x 200 striders after. Standing rest (90s). p.e. of 7.5-8

Long:

3 x mile

Rest = 2-3 minutes walk/jog

p.e. = 10k pace to 1/2M pace

__February 8__

Short:

400, 200, 600, 200, 800, 200, 600, 200, 400

rest = 2-2.30minutes after each 200; 90s after each longer interval

Effort should be 7.5-8 for each long interval, and then that pace maintained for the 200 immediately following.

Long:

(1200, 2 x 800, 3-4 x 400) OR 5K/10K race on own

Rest = 3-4m between sets; 2-3 between reps (walk or jog)

p.e. = 5k-10k pace

__February 1__

Short:

2 x (400, 800, 400)

rest = 2 min between reps; 3.30 between sets

effort = p.e. of 8

Long:

4 x 1200; optional 2-3 x 100m strides

Rest = 2- 3 minutes walk/jog

p.e. = 10k pace

### January 2012

__January 25__

Long:

4-5 x 1000

Rest = 400 jog OR 2-3 minutes walk

p.e. = 10k pace

Short:

2 x 400 p.e. of 7.5

4 x 600 p.e. of 8

2 x 400 p.e. of 7.5

rest = 2 minutes between reps; 3-3.30 minutes between sets

__January 18__

Long:

5-6 x800

Rest = 3 minutes walk/jog

p.e. = ~3k-5k pace

Short:

2 x (4 x 400)

400 pace is increased every 100 meters.

Start at p.e. of 7 and increase to 8-8.5

2 min rest between reps

3.3 0min rest between sets

__January 11__

Long Group:

Marathoners/Half Marathoners

6-7 x600 ; optional 2×200 strides

Rest = 3 minutes walk/jog

p.e. = 3k-5k pace

Short Group:

2-3 x (600, 400, 200)

2.30 minutes rest; 90s rest; 3.30 minutes rest between sets

600 should be a p.e. of 8, with the 400 and 200 at the same pace (hence the decreasing rest but not increasing of effort)

__January 4__

Long group:

Marathoners/Half Marathoners

8X400

Rest = Easy walk or jog 3 minutes

p.e. of 7.5

Short Group:

8-10 x 300 w/ exercise immediately following rep.

p.e. 8; rest – 2.30 minutes

Exercises are as follows (x 10 each):

Squats

Bwds lunges

Push-ups

V-ups

Ankle hops