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