December 2013

December 18

Both workouts can be run on the track, treadmill or cleared roads

Long workout:
Warmup 2 mile jog
3x 5 min @75% effort with 2 min jog between each
3×1 min @ 85% effort with1 min jog between each
Cool down 1-2 miles

Short workout:
Warmup 2 mile jog
2x 2 min @ 80% effort with 2 min jog between each
2x 4 min @ 75% effort with 2 min jog between each
2x 30 sec @ 85% effort with 30 sec jog between each
Cool down 1-2 miles

December 11

Both workouts can be run on the track or as a fartlek run

Long workout:
6 min @ 75% effort, 2 min jog rest
4 min @ 80% effort, 2 min jog rest
3 min @ 82% effort, 2 min jog rest
2min @ 85% effort, 2 min jog rest
4x 1 min @ 85%, 1 min jog rest btw each

Short workout:
3x 1 min @ 85%, 1 min jog rest btw each
3x 3 min @ 80%, 1 min jog rest btw each
3x 1 min @ 85%, 1 min jog rest to each

December 4
Long workout:
4X 300m @ 80% with 100m jog @ 70% continuous for 4 laps
3 min rest
4 laps(1 mile) @ tempo pace 75%
3min rest
2x 300m @ 85% with 100m jog @ 75% continuous for 2 laps

Short workout:
2X 300m @ 80% with 100m jog @ 70% continuous for 2 laps
2 min rest
4 laps ( 1mile) @ tempo pace 75%
3min rest
2X 300m @ 85% with 100m jog @ 75% continuous for 2 laps

Third option:
run 400m, rest 2min rest
run 300m, rest 1 min
run 200m, rest 1 min
run 100m, rest 2 min
run 5X100m with 20 sec rest between

November 2013

November 27
Long workout:
2x 800m @ 80% with 1 min rest between each
2 min rest
4x 200m @ 85% with 30 sec rest in between each
2 min rest
2x 400m @ 85% with 1 min rest
2 min rest
4x 200m @ 85% with 30 sec rest

Short workout:
2x 400m @ 85% with 1 min rest between each
2 min rest
6x 200m @ 88% with 30 sec rest
2 min rest
2x 400m @ 85% with 1 min rest between each

Third option:
4x 200m with 200m jog rest
2 min rest
4x 200m with 30 sec rest
2 min rest
4x 200m with 200m jog rest

November 20
Long workout:
4-5 X split 800’s
Run 400m @80% , 30sec rest, run 400m @85%
2 min rest between each

Short workout:
4-5 x split 600’s
Run 300m @ 80% with 30 sec rest/ run 300m @ 85%
2 min rest between each

Third option:
Miracle ‘mile’
3 min rest
Run 100m, jog 100m
Run 200m jog 200m,
Run 300m, jog 300m
Run 400m

November 13
Drill Workout:
Brief Warmup
Dynamic Stretches
Drills
Running
Recovery Jog

If you would like to do a track workout instead
Long Workout:
8-10 x 400m @ 88% with 90 sec rest btw each

Short Workout:
6-8 x 400m @ 88% with 90 sec rest btw each

November 6
Long workout:
4x 300m @ 82% with 100m fast jog @ 70% (continuous for 1 mile)
3 min rest
2x 300m @ 82% with 100m fast jog @ 70% ( continuous for 800m)
3 min rest
4x 300m @82% with 100m fast jog @70%

Short workout:
3x 300m @ 82% with 100m fast jog @ 70% continuous for 3 laps
3 min rest
2x 200m @ 85% with 30 sec rest
2 min rest
3x 300m @ 82% with 100m fast jog @ 70% continuous for 3 laps

Third option:
3 sets of:
Run 300m, jog 100m, run 200m, jog 100m, run 100m
3 min between each set

October 2013

October 30
Long workout:
2 sets of:
1200m @ 80% with 3 min rest
800@ 83% with 2 min rest
400m @ 85%
3 min rest I between sets

Short workout:
2 sets of:
800m @ 83% with 2 min rest
600m @ 85% with 2 min rest
400m @ 90%
3 min between each rest

Third option:
Miracle mile( stride straights, jog turns)
2 min rest
2x 400m with with 2 min rest
2x 200m with 1 min rest between each

October 23
Long workout:
8x100m with 20 sec rest @ 88%
3 min rest
1×5 min @ 80%
3 min rest
8x100m with 20 sec rest@ 88%
3 min rest
1x 5 min @85%

Short workout:
8x 100m with 20 sec rest@ 88%
3 min rest
1×3 min @ 85%
2 min rest
8x100m with 20 sec rest@ 88%
3 min rest
2 min @90%

Third option:
8x200m with 200m jog rest in between

October 16
Long workout:
2 sets of:
2x 400m @85% with 2 min rest
2x 300m @90% with 90 sec rest
1x 800m @ 85%
3 min between each set
1x600m @90%

Short workout:
2 sets of:
2x400m@ 85% with 2 min rest
2x300m @90% with 90 sec rest
1x600m @ 90%
3 min between sets

Third option:
8x100m with 20 sec rest
2min rest
Miracle mile
2 min rest
8x100m with 20 sec rest

October 9
Long workout:
4x 200m @ 90% with 1 min rest between each
3 min rest
7 min tempo run: increasing the intensity every 2 min with the last 3 min being the fastest( first 2 min @ 70%, second 2 min @ 80%, third 2 min @ 85%, last 1 min@ 85%)
3 min rest
2x 200m @ 90% with 1 min rest
2 min rest
5 min tempo run increasing the intensity every 2 min (same effort as above tempo)

Short workout:
4x200m @90% with 1 min rest
3 min rest
5 min tempo run increasing speed every 2 min( same effort as above tempo)
3 min rest
2x 200m with 1 min rest
2 min rest
800m of striding straights and jogging turns( miracle mile style)

Third option:
4x200m with 200m jog rest btw
2 min rest
4x100m with 100m jog rest btw
2 min rest
4x200m with 200m jog rest btw

October 2
Long workout:
2 sets of:
100m @ 90%, jog 100m,
200m @ 88%, jog 100m
300m @ 85%
Rest 3 min
1x 800m @ 85% effort

Rest 3 min between sets

Set 3:
100m @ 90%, jog 100m,
200m @ 88%, jog 100m,
300m @ 85%

Short workout:
3 sets of:
100m @ 90%, jog 100m
200m @ 88%, jog 100m,
300m @ 85%

Third option:
4-6 sets of:
Run 100m, jog 100m, run 200m
Rest 2min between sets

September 2013

September 25
Long workout:
10x 400m with 2 min rest between each. Alternating between 80% effort and 85% effort

Short workout:
3 sets of:
400m @ 85%, 2min rest, 400m @ 85%, 2 min rest, 200m @ 90%
3 min between sets

Third option:
2 sets of:
1x 400m with 200m jog rest
1x 300m with 100m jog rest
1x 200m

September 18
Long workout:
8x 100m with 20 sec rest @ 85%
2 min rest
1 x 800m @ 85%
2 min rest
6x 100m with 20 sec rest @ 88%
2 min rest
1 x 1200m@ 83%
3 min rest
2x400m with 90 sec rest @ 88%

Short workout:
6x100m with 20 sec @ 85%
2 min rest
2x 600m @ 85% 2 min rest btw each
6x 100m with 20sec rest @90%
2 min rest
1x400m @ 90% 90 sec rest
1 x 200m @ 90%

Third option:
1x Miracle mile( stride straights, jog turns)
2 min rest
1x Miracle mile
2 min rest
6-8x 100m with 20 sec rest

September 11
Long workout:
2 sets of:
200m@ 85% with 1 min rest,
400m @ 85% with 2 min rest,
600m @ 85% with 2 min rest,
800m @ 82%
3 min rest between sets
8x 100m @ 90% with 20 sec rest

Short workout:
2 sets of :
200m @ 85% with 1 min rest,
400m @ 85% with 2 min rest,
600m @ 85% with 2 min rest,
200m @ 90%
3 min between each set
6-8x 100m @ 90 % with 20 sec rest

Third option:
4x100m with 20 sec rest
1 min rest
4 x 200m with 40 rest
2 min rest
2 x 400m with 2 min rest
4x100m with 20 rest

September 4
Long workout:
2x 200m @85% with 1 min rest btw
2 min rest
5 min tempo paced run @ 75%
3 min rest
2x 200m @ 85% with 1 min rest
2 min rest
5 min tempo paced run@ 75%
3 min rest
2x 200m @ 85% with 1 min rest

Short workout:
2x 200m @ 85% with 1 min rest
2 min rest
2 min @ tempo pace 75% then jog 30 seconds, 2 min @ tempo pace 75%
3 min rest
2x 200m @ 85% with 1 min rest
2 min rest
2 min @ tempo pace 75% then jog 30 sec, 2 min @ tempo pace 75%

Third option:
Miracle mile(run straights, jog turns)
3 min rest
Miracle 800m
2 min rest
Miracle 400m
1 min rest
2 x 200m with 1 min rest

August 2013

August 28
Long workout:
4x 500m @ 85% with 2 min rest btw each
3 min rest
4x 500m @ 90% with 2 min rest, concentrate on finishing last 100m fastest

Short workout:
3x 500m @ 85% with 2 min rest btw
3 min rest
3x500m @ 90% with 2 min rest btw, last 100m fastest

Third option:
5x 100m with 20 sec rest
2 min rest
Miracle mile( run straights and jog turns)
2 min rest
5x 100m with 20 sec rest

August 21
Long workout:
2x 200m with 40 sec rest @90%
2 min rest
4 x 300m @85% with 100m jog(rest jog should take about 1/2 the time it takes to do the interval)
3 min rest
2x 200m with 40 sec rest @ 90%
2 min rest
4 x 300m @85% with 100m jog…same as above

Short workout:
2 x 200m with 40 sec rest @90%
2 min rest
2x 300m @85% with 100m jog( rest jog should take 1/2 the time it takes to do interval)
2 min rest
2x 200m with 40 sec rest @ 90%
2 min rest
2x 300m @ 85% with 100m jog..same as above

Third option:
2-3 sets of: Run 100m, jog 100m, run 200m, jog 100m, run 300m , jog 100m

August 14
Long workout:
200m, 400m, 600m, 800m, 600m, 400m, 200m
2 min between each interval
Run @ 90% effort for each
3 min rest
8x 100m with 20 sec rest @ 90%

Short workout:
200m, 200m, 400m, 600m, 400m, 200m, 200m
2 min between each interval
Run @ 90% effort
3 min rest
8x 100m with 20 sec rest @90%

Third option:
Miracle mile( run straights, jog turns)
2 min rest
2x 200m with 40 sec rest between each
2 min rest
8x 100m with 20 sec rest

August 7
Long workout:
6x 200m (in/out) 80%,75% continuous for 3 laps
3 min rest
2x 800m with 2 min rest between each interval running the first 400m 5 sec slower than last 400m @ 85% effort
3 min rest
2x 400m with 90 sec rest btw each running the first 200m 2-3 sec slower than last 200m @ 90% effort
2 min rest
2x200m with 200m jog @90% effort

Short workout:
4 x 200m (in/out) 80%, 75% continuous for 2 laps
3 min rest
2x 600m with 2 min rest between each running the first 300m 2-3 sec slower than last 300m @ 88% effort
3 min rest
1x400m running first 200 2-3 sec slower than last 200m @ 90%
2min rest
1x200m @ 92% effort

Third option:
2x200m with a 200m jog in between each
1 min rest
2x200m with 30 sec rest between each
1 min rest
2x 200m with 200 jog in between
1 min rest

July 2013

July 31
Long workout:
4x 400m with 40 sec rest @ 80% , 4x 100m @ 85% with 20 sec rest btw each
Rest 3 min
Repeat set

Short workout:
2x 400m with 40 sec rest @ 80%, 2x 200 with 30 sec rest @ 80%, 2x 100m with 20 sec rest @ 85% effort
3 min rest
Repeat set

Third option:
6-8 sets of Run 150m, jog 50m, run 100m
1 min rest between each set

July 24
Long workout:
4x 200m with 40 sec rest @ 85%
2 min rest
4x 200m with 40 sec rest @ 90%
3 min rest
4x400m alternating between 75% and 85% effort with 2 min rest between each 400
3 min rest
4 x 200m with 40 sec rest @90%

Short workout:
4x 200m with 40 sec rest @ 85%
2 sets of (100m @ 90 %, 100m jog, 200m @ 88% with 200m jog, 300m @ 88% with 300 m jog)
2 min rest between each set
4x 100m @ 95% with 20 sec rest

Third option:
4x 100m with 20 sec rest
1 min rest
4x 400m (run straights and jog turns) with 2 min rest between
3 min rest
4x 100m with 20 sec rest

July 17
Long workout:
5x 100m @ 90% with 20 sec rest in between
2 min rest
5x 200m @88% with 40 sec rest
2 min rest
4x400m @ 88% with 1min rest
3 min rest
2x100m @ 90% with 20 sec rest

Short workout:
5x100m @90% with 20 sec rest
2 min rest
3 x 300m with 100m jog in between @ 85%
3 min rest
5x 100m @ 90% with 20 sec rest

Third option:
3-4 x miracle 800m with 2 min rest in between each set
Stride the straight away and jog turns

July 10
Long workout:
4x 200m with 40 sec rest @ 85%
2 min rest
1 x 800 m @ 85%
3 min rest
4 x 200 m with 40sec rest @ 90%
2 min rest
1x 800m @ 85 %

Short workout:
5x 200m with 40 sec rest @ 85%
2 min rest
5x 200m with 40 sec rest @ 90%

Third option:
10x 100m with 20 sec rest
2 min rest
2 x 200m with 40 sec rest
2 min rest
10 x 100m with 20 sec rest

July 3
Long workout:
Miracle mile(stride the straights and jog the turns)
3 min rest
6 min hard @90% effort
3 min rest
Miracle 800m

Short workout:
Miracle mile
3 min rest
4 min hard @90% effort
3 min rest
2x 200m w 1 min rest

Third option:
2x 200m with 1 min rest
2 min rest
Miracle mile
2 min rest
2x 200m with 1 min rest

June 2013

June 26
Long workout:
7 min tempo run
3 min rest
100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m
Rest is 100m jog, 200m jog, 300m jog, 400m jog, 400m jog etc. respectively

Short workout:
Same as above except for the 7 min tempo

Third option:
3 laps gently increasing speed every 200m
3 min rest
2 laps gently increasing speed every 200m,
3 min rest
1 lap gently increasing speed every 100m
3 min rest
Miracle 800m

June 19
Timed tiara run 3.17 miles

Fartlek within tiara run:
First 10 min jog warmup
3 min @ 75% 1 min jog, 2 min @ 80%, 1 min jog, 1 min @ 85%, 1 min jog,
1 min @ 85%, 1 min jog, 2 min @ 80%, 1 min jog, 3 min@ 75%
Cool down jog to the finish

June 12
Long workout:
1x1200m increasing pace each lap(75%,80%,85%)
3 min rest
1x800m (80% first lap, 85% second lap)
3 min rest
1x 600m( 80% first lap, 85% last 200m)
2 min rest
2-4 x 400m @ 85% with 2 min rest between each

Short workout:
2x 800m with 3 min rest between each (80% first lap 85% second lap)
4x 400m with 2 min rest(first 200m @ 85%, second 200m @ 90%)

Third option:
4 min strong
2 min rest
3 min strong
2 min rest
4x 300m strong with 100m jog rest between each(continuous for 4 laps)

June 5
Long workout:
3 sets of:
600m, 400m, 200m @85% effort with 90 sec rest in between each interval
2-3 min between sets

Short workout:
2 sets of:
600m, 400, 200m @ 85% effort with 90 sec rest in between each interval
2-3 min between sets
2x 200m @ 90% effort with 200m jog rest

Third option:
6x 400m running first and 3rd 100m strong and 2nd and 4th easy.
Take 2 min break between each 400m

May 2013

May 29
Long workout:
3 sets of:
800m @ 85% with 80 sec rest 400m @ 85%
3 min between each set

Short workout:
3 sets of:
600m @85% with 1 min rest 200 m @ 90%
2 min between each set

Third option:
2-3 sets of:
Stride 100m, jog 100m, stride 200m, jog 200m, stride 300m, jog 300m, stride 400m, jog 400m
3 min rest between each set

May 22
Long workout:
7 min effort @ 75% effort
3 min rest
4x400m @ 85% with 90 sec rest
3 min rest
4x200m @90% with 200m jog in btw

Short workout:
5 min effort @ 75% effort
3 min rest
3x 400 m @ 85% with 90 sec rest
3 min rest
3x 200m @90% with a 200m jog in between

Third option:
Miracle mile( striding straights, jogging turns)
3 min rest
4 x 200m with 200m jog in btw
3 min rest
Miracle 800 m

May 15
Long workout:
5-6 x 300m with 1 min rest @ 85% effort
2 min rest
5-6 x 300m with 1 min rest @ 90% effort with the last 100m being the fastest

Short workout:
4x 300m with 1 min rest @ 85% effort
2 min rest
4x 300m with 1 min rest @ 90% effort with the last 100m being the fastest

Third option:
3-4 sets of 300 strong, 200m fast jog, 100 strong, 200m at a fast jog
With 2 min between each set

May 8
Long workout:
1x 1200 m steady @ 82%
3 min rest
1x 800 m steady @ 85%
2 min rest
1x600m steady @ 85%
2min rest
1x 400m @90%
2 min rest
2-4 x 200m @ 90%

Short workout:
1x 800m steady @ 85%
2 min rest
1x 600m @ 90%
2 min rest
1 x 400m @ 90%
2 min rest
4x 200m with 200m jog between each @ 90%

Third option:
100m stride, jog 100m
200m stride, jog 200m,
300m stride, jog 300m,
400m stride, jog 400m
Back up again starting with 400

May 1
Long workout:
2x 400m @ 85% with 2 min rest
1x 1200m ( first 400 @ 80%,second 400@ 85%, third 400m @80%)
3 min rest
2x 400m @ 85% with 2 min rest
1x 1200m ( first 2 400’s @ 80%, third 400 @ 85%)
3 min rest
2x 400m @ 85% with 2 min rest

Short workout:
2x 400m @ 85% with 2 min rest
1 x 800m ( first 400 @ 80%, second 400@ 85%)
2 min rest
2 x 400 m @ 85% with 2 min rest
1x 800 m ( first 400@ 85%, second 400@ 80%)

Third option:
2 x 300m with 100m jog in between
2 min rest
Miracle mile ( 4 laps of striding straights and jogging turns)
3 min rest
2 x 300m with 100 m jog in between

April 2013

April 24
Long workout:
10x 400m @ 80% effort with 30-40 sec rest
2 min rest
1x 200m @ 90 %
Note: very short rest so please proceed with caution early on

Short workout:
6x 400m @ 80% effort with 30-40 sec rest
2 min rest
1 x 200m @ 90%

Third option:
8x 200m (increasing speed throughout and maintaining form) with 30-40 sec rest

April 17
Long workout:
3 sets of 2x 800m with 90 sec rest in between
3 min between sets Short workout:
2 sets of 2x 800m with 90 sec rest
3 min between sets

Third option:
2x 400m with 2 min rest between each
3 min rest
Miracle mile
3 min rest
2x 400m with 2 min rest

April 10
Long workout:
1 x 1200m @ 80% effort
1 min rest
1 x 400m @ 85% effort
3 min rest between sets
Repeat 2 more times

Short workout:
1 x 1200m @ 80% effort
1 min rest
1x 400m @ 85% effort
3 min rest
1 x 800m @ 83% effort
1 min rest
1 x 400 m @ 85% effort
3 min rest
2 x 400 m @ 88% effort with 2 min rest between each

Third option:
4 laps alternating between 80% effort and 75 % effort
3 min rest
Repeat
2x 400m @ 85% effort with 2 min rest between each

April 3
Long workout:
4x 300m @ 85% with 100m jog @75% effort continuous until 1 mile is completed.
3 min rest
1x400m @ 85%
2 min rest
1 x 800m @ 80%
3 min rest
4 x 300m @ 85% with 100m jog @ 75% continuous

Short workout:
4x 300m @ 85% with 100m jog @ 75% effort continuous
3 min rest
4x 400 m @ 85% with 2 min rest

Third option:
Miracle mile..stride the straights and jog the turns for 1 mile
3 min rest
Miracle 1200m
3 min rest
Miracle 800m
2 min rest
Miracle 400m

March 2013

March 27
Long workout:
1 mile of in/out 200’s..alternating between 85% and 80% effort…continuous for 8 laps
3 min rest
2x 800m steady with 2 min rest @ 85% effort
3 min rest
1x800m in/out 200’s alternating between 85% and 80% effort…continuous for 4 laps
3 min rest
2x 400 m steady @ 85% effort with 2 min rest between each

Short workout:
1200m of in/out 200’s…200’s alternating between 85% and 80% effort…continuous for 6 laps
3 min rest
2x600m with 2 min rest @ 85% effort
3 min rest
2x 400m steady @ 90% effort with 2 min rest between each

Third option:
5 min steady running pushing it to a fast tempo
2 min rest
4 min steady running at fast tempo
2 min rest
4 x 1 min strong and steady with 1 min jog rest in between

March 20
Long workout:
6-8X400m @ 82% effort with 90 sec rest in between each

Short workout:
2X200m @ 85% effort with 1 min rest between each
4X400m @ 82% effort with 90 sec rest between each
2X200m @ 85% effort with 1 min rest in between each

Third option:
2-3 sets of:
run 200m, jog 200m, run 300m jog 300m, run 400m
3 min rest between sets

March 13
Long workout:
2 sets of:
400m @85% with 1 min rest,
800m @80% with 1 min rest,
1200m @80%
3 min recovery between sets
Second set flip the order…so 1200m,800m,400m

Short workout:
2 sets of:
400m @85% with 1 min rest,
600m @85% with 1 min rest,
800m @80%
3 min recovery
Second set flip the order…so 800m,600m, 400m

Third option:
4 laps of striding the straights and jogging the turns(800m)
2 min rest
Repeat as above
2 min rest
1x400m strong and steady
1 min rest
1x 800m strong and steady

March 6
Long workout:
2 sets of 12x200m continuously, alternating between 80% effort and 70% effort e.g. (47,57,47,57, etc. until 12 total completed…6 fast,6 slow)

Short workout:
2-3 sets of 6 x 200m continuously, alternating between 80% effort and 70% effort

Third option:
Run 200m strong, 200m jog, 400m (2 laps) strong relaxed, 200m jog, 600m (3 laps) strong relaxed, 200m jog
Rest 3 min
Repeat

February 2013

February 27
Long workout:
4x 200m with 1 min rest @90% effort
2 min rest
4x 600m (3 laps) steady @85% effort with 2 min rest between each
2 min rest
4x 200m w 1 min rest @90% effort

Short workout:
4x 200m w 1 min rest @90% effort
2 min rest
4x 400m w 2 min rest @85% effort
2 min rest
4x 200m w 1 min rest @90 % effort

Third option:
Run 200m (1 lap) then jog 1 min then run 400m (2 laps) then jog 1 min and repeat 4-6 times

February 20
Long workout:
4x 1200m(6 laps) first 3 @ 80 % effort,last one @90% effort
Take 90 sec rest between first 3 and 2 min rest before last one

Short workout:
2 x 1200 m, 2 x 800 m with 90 sec rest between
Run 1200’s @ 80% effort and 800’s @90 % effort

Third option:
6 x 400m(2 laps) with 200m jog between each

February 13
Long workout:
12 x 400m with 90 sec rest alternating between 80% effort and 90% effort
ex. 97 sec, 92 sec, 97 sec, 92 sec, etc.

Short workout:
6-8 x 400m with 90 sec rest alternating between 80% effort and 90% effort

Third option:
2-3 x 200m, 300m , 400m all with 200m jog in between each interval
400m jog in between sets

February 6
Long workout:
1 x 800m @ 85%
3 min rest
1 x 1 mile( first 3 laps (600m)) @ 80%, next 400m (2 laps) @ 90%, last 3 laps @ 80%
3 min rest
1 x 800m @ 85%
3 min rest
1 x 1 mile (same instruction as above)

Short workout:
1x 800m @ 85%
3 min rest
1x 1200m(6 laps) w/ first 400m( 2 laps) @ 80%, next 400m @ 90%, last 400m @ 80%
3 min rest
1 x 600m(3 laps) @ 90%
2 min rest
1x 400m @ 90%
2 min rest
1x 200m @ 90%

Third option:
In/out 200’s
6 – 10 200m @ 85% w 200m jog rest @ 65%

January 2013

January 30
Long workout:
600m(3 laps) @ 90 p.e.
90 sec rest,
600m @ 90 p.e.
2 min rest,
1200m(6 laps) @ 80 p.e.
2 min rest,
600m @ 90 p.e.
90 sec rest,
600m @ 90 p.e.
2 min rest,
1200m @ 80 p.e.

Short workout:
600m @ 90 p.e, 2 min rest
600m @ 90 p.e., 2 min rest
800m@ 80 p.e., 2 min rest
600m@ 90 p.e., 2 min rest
400m @ 90 p.e.

Third option:
100m fast
100m jog
200 m fast
200m jog
400 m fast
400m jog
Repeat

January 23
Long workout:
6 X 800m @ 80 p.e. ( 10 k pace )with 2 min rest jog between each

Short workout:
4 x 800m @ 80 p.e. with 2 min rest jog between each

Third option:
2 X ( 4 x 1 min striding with good form with 1 min jog between each effort)
3 min rest between each set

January 16
Long workout:
6 X (2x 400m with 40 sec rest) with 90 sec between each set, alternating pace of 400(fast,slow),(slow,fast), etc…
Example:
Set 1: 400m at 5k pace(effort level 7), 40 sec rest, 400m at pace 5 sec slower than first 400, 90 sec rest
Set 2: slower 400m, 40 sec rest, faster 400m, 90 sec rest
Set 3: faster 400m, 40 sec rest, slower 400m, 90 sec rest, etc… until you reach 6 sets

Short workout:
4 X (2x 400m with 40 sec rest) with 90 sec rest between each set, alternating pace of 400(fast, slow),(slow, fast), etc…
Following same instructions as above

Third option:
2 x Miracle mile
Stride the straights, jog turns

January 9
Long workout:
2X 400m with 2 min rest @ 5k pace
rest 2-3 min
2X 800m @ 10k pace continuing on into a 400m @ half marathon pace continuous for 1.5 miles
(e.g.800m @ 3:30 into 400m @1:50 going through 1200m @ 5:40 continuing with another set to close the 1.5 miles @ 11:20)
rest 3 min
repeat 2X 800m @ 10k pace into 400m @ half marathon pace(1.5 miles)
2X 400m with 2 min rest @ 5k pace

Short workout:
2X 400m with 2 min rest @ 5k pace
rest 2-3 min
4X600m with 1 min rest inbetween each @ slightly faster than 10k pace
rest 3 min
2X 400m with 2min rest @ 5k pace

Third option:
6-8 300m runs with 100m jog in between

January 2
Long workout:
Fartlek run or timed intervals on clear road.
Warmup 15-20 min
8x 400m with 40 sec rest jog, 2 1/2 min jog, 4 x 400m w 40 sec rest jog
Cool down 2 miles
400m runs at 5k race pace
Stay clear of ice

Short workout:
Fartlek run or timed intervals on clear road.
Warmup 15-20 min
6x 400m w 40 sec rest jog, 2 1/2 min jog, 2x 400m w 40 sec rest jog
Cool down 2 miles
400m runs at 5k race pace